20 Apr Workout Of The Day 21 April 2017
For Time: 800m Run 20 Pull ups 30 Push ups 40 Sit ups 50 Squats 400m Run 10 Pull ups 20 Push ups 30 Sit ups 40 Squats 200m Run 5 Pull ups 10 Push ups 15 Sit ups 20 Squats :30 time cap ...
19 Apr Workout Of The Day 20 April 2017
E2M Back Squat 3-3-3-3-3 E2M Deadlift 3-3-3-3-3 *Increase weight each set :5 AMRAP Max distance Farmer carry 70/45 *Use 200m course *Use 50m course for final minute Accessory work: 3 x 15 Banded clams 150 Glute bridges ...
18 Apr Workout Of The Day 19 April 2017
10 minutes to find: Max weight Pull up (any grip) Max weight Ring dip For time: 10 HSPU 20 Wall Ball 30/20 200m Run 15 Ring dips 30 Wall Ball 20/14 (11’/10’) 200m Run 25 Push ups 50 Wall Ball 20/14 Accessory work: 3 x 10 Hollow hold with banded pull downs 3 x 10 Hollow hold with banded...
17 Apr Workout Of The Day 18 April 2017
“Flight Simulator” Unbroken double unders in 5 rep increments up to 50, then back to 5. MUST stop b/t sets *5 minute time cap E30S x 8 1 Squat Snatch @ 65% :2 Rest E30S x 6 1 Squat Snatch @ 75% :2 Rest E30S x 4 1 Squat Snatch @ 85% :2 Rest E30S x 2 1...
16 Apr Workout Of The Day 17 April 2017
E2M Front Squat 5-5-5-5-5 *Increase weight each set E2M Back rack reverse lunge 5-5-5-5-5 *per leg and 1 leg at a time *Try to increase weight each set For Time: 50 Thrusters (AHAP) *5 minute time cap Accessory work: 50 Overhead plate sit ups 100 Hello Dolly (scissor kicks) ...
15 Apr Workout Of The Day 16 April 2017
8:30am: OPEN gym 9am: Olympic weightlifting 10:15am: Kids class (Ages 5 - 12)...
14 Apr Workout Of The Day 15 April 2017
8am: Gymnastics, mobility and core 9am: FREE community and members workout 10:15am: Kids class (Ages 5 - 12) 2-4pm: OPEN gym...
13 Apr Workout Of The Day 14 April 2017
Reverse TABATA: HSPU *10 seconds work, 20 seconds rest x 8 sets E2M OHS 3-3-3-3-3 *3 second hold on the bottom of the rep one *Try to increase weight each set *Increase weight each set. For Time: 10-8-6-4-2 T2B 2-4-6-8-10 Push Press 115/73 ...
12 Apr Workout Of The Day 13 April 2017
E30S x 8 1 Squat Clean @ 65% :2 Rest E30S x 6 1 Squat Clean @ 75% :2 Rest E30S x 4 1 Squat Clean @ 85% :2 Rest E30S x 2 1 Squat Clean @ 90% For Time: 1000m Row ...
11 Apr Workout Of The Day 12 April 2017
“Flight Simulator” Unbroken double unders in 5 rep increments up to 50, then back to 5. MUST stop b/t sets *5 minute time cap :12 AMRAP 200m Run 3 Bar Muscle ups 200m Run 10 C2B Pull ups 200m Run 15 Pull ups Accessory work: 50 Overhead plate sit ups 100 Hello Dolly (scissor kicks) ...