Workout of the Day

Friday 7/12/2019

A. For time: 100 Double-Unders 50 Russian Kettlebell Swings (32/24 kg) 25 Toes to Bar 100 Jumping Lunges 25 Toes to Bar 50 Russian Kettlebell Swings 100 Double-Unders B. Every minute, on the minute, for 15 minutes (3 sets of… Read more »

Wednesday 7/10/2019

Strength: Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 10 reps @ 3011 (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 10 reps @ 3011 (Right Leg) Station 3 – Barbell Hip Thrusts x 6-7 reps… Read more »

Tuesday 7/9/2019

Strength: Five sets of: Push Press x 6 reps @ 11X2 Rest 2 minutes Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before… Read more »

Friday 7/5/2019

12:15pm and 5:30pm classes only! Open Gym: 6:00am-7:30pm Warm-Up. Spend 3-5 minutes on this thoracic + posterior chain mobility drill. Lunge Matrix x 5 steps to each position Pronated Hang x 60 seconds Banded Good Mornings x 15 reps (increase your… Read more »

Tuesday 7/2/2019

Strength: Take 15-20 minutes to build to today’s heavy Power Clean Conditioning: Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row 5 Power Cleans (185/135 lbs)