workout of the day
Skill/strength
posted in the gym
Conditioning
2-4-6-8-10-12-14-16
100 meter sprint
Dumbbell clusters 50/30
We just wanted to remind everyone again. We are closed July 3rd, and 4th , and open July 5th at 8am .
Workout of the day
Strength
Strict Press
4*2( work up to your2 rep max)
Push Press
work up to your 3 rep max
Conditioning
5 rounds for time
15 front squats 65/95
15 goblet lunges 25/35
The gym will be closed the 3rd, 4th of July . July 5th our first class will be at 8 am
Workout of the Day
9-15-21
kettlebell swings 53/35
Thrusters 75/55
pullups
Rest 1 minute
3 rounds
25 ghd sit ups
5 hspu
rest 2 mins
5 rounds
50 double unders
5 squat cleans 155/105
workout of the day
strength
emotm 10 minutes
odd- 8 glute ham dumbbell Row’s
even- 10 static step downs
Conditioning
workout of the day
skill/strength
back squat
3 rep max ( 1st rep 3 sec hold)
Conditioning
5 rounds
50 double unders
20 wallballs
5 deadlifts 205/155
workout of the day
strength
10 mins ( to work up to )
5 rep max bench press
in between each set do 8 push ups
Conditioning
2 rounds
30/25 calorie bike ( 30 calorie row)
20 Burpees box jump overs
8 cleans 135/95
workout of the day
midline work
60 sec plank
50 Russian twists
40 see the lite sit ups
2 times thru
Conditioning
30-20-10
walking front rack lunge 65/95
kettlebell swings 44/53
then
5 rounds
40 double unders
15 ghd sit ups
The gym will be closed July 3,4th
workout of the day
skill/strength
overhead warm up ( to wide grip press to 1 ohs)
emotm for 8 minutes
1 power snatch * 1 ohs
conditioning
3 rounds
400 meter run ( the afternoon classes will row)
20 hang power cleans 65/95
20 push press
Workout of the day
strength
for 8 mins (otmem)
3 deadlifts at 75%
Conditioning
partner wod
20-minute EMOM
(Every Minute, On the Minute): 5 barbell thrusters, 5 burpees
65/95
HOW:
You each have one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.
workout of the day
midline work
emotm for 10 mins
10 hollow rocks
8 toes to bar
10 second plank
( all in the same min)
scaled is 10 sec hollow hold-10 knees to elbows – 10 sec plank
conditioning
3 rounds for time
18/15 calories Bike
15 ring dips
10 dumbbell snatches 55/35
200 meter sprint
