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Workouts

Workouts

Happy Birthday Seimy, Taylor, Austin, & Jonathan!

May 29, 2020

BARBELL STRENGTH
7-7-7 Deadlift

BODYWEIGHT STRENGTH
4 sets of
10 Bicep curl + press
10 Bent over row
10 Reverse fly 

CONDITIONING
EMOM 10 minutes:
12 Ground to OH
Max air squats

*Adjust reps on ground to OH as needed depending on the equipment you’re using. choose a number of reps that takes 30-40 seconds to complete, so you have 20-30 seconds to do air squats each round

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New Goodr Sunglasss in Stock!

May 28, 2020

BARBELL STRENGTH
Build to heavy for the day:
1 Power clean + push jerk
1 Squat clean & split jerk

BODYWEIGHT STRENGTH
4 times through of 30 seconds at each:
V-ups
Hollow rock
Bicycle crunch
 
Flutter kicks

CONDITIONING
Tabata
20 seconds of work followed by 10 seconds of rest, for 8 rounds
Push ups
Box jumps
KB Swings
Mountain climbers
*Stay at the same movement for all 8 rounds before rotating to the next movement

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Equipment Pick ups & Returns Today & Tomorrow!

May 26, 2020

BARBELL STRENGTH
Build to heavy for the day:
1 Power snatch + OH Squat
1 Snatch + OH Squat

BODYWEIGHT STRENGTH
4 times through:
10 Y’s, T’s W’s
10 Hollow rocks

CONDITIONING
20 down to 5:
Burpees
*15 Double unders after each set of burpees

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Happy Birthday Zlatko & Stacey!

May 24, 2020

CONDITIONING
AMRAP 8 minutes:
12 Ground to OH
12 Box jumps
Rest 3 minutes
AMRAP 8 minutes:
12 Lateral lunge steps
12 Box dips
Rest 3 minutes
AMRAP 8 minutes:
12 Mountain climbers
12 Thrusters

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