hammers-white-200

Workouts

Workouts

Support Your Local Box Fundraiser Starts This Week! And Happy Birthday Jeremy, Amy & Harper!

April 1, 2020

BARBELL STRENGTH
3 sets of 2 pause + 3 regular tempo FRONT SQUAT
*Pause for 3 seconds in the bottom of the first 2 reps, right into 3 reps at regular tempo.

BODYWEIGHT STRENGTH
5 times through:
10 Reverse fly
10 Inverted push ups
10 1-legged deadlift *per leg

CONDITIONING
3 Rounds:
30-second Plank hold
15 Burpee box jump over
30-second Plank hold
20 DB Push press
30-second Plank hold
20 DB Front squat
30-second Plank hold
50 Double under

Read More »

A Message From Your Coaches! And Happy Birthday T!

March 31, 2020

BARBELL STRENGTH
3 sets at a working weight:
1 Power clean
1 Hang power clean
1 Hang squat clean
2 Jerk

BODYWEIGHT STRENGTH
5 times through:
3 Tempo split squats + 6 regular speed split squats *per leg
TEMPO: *5-second descent + 3-second pause in the bottom of each rep

CONDITIONING
9 rounds:
5 Worm walk + 2 push ups
10 Alt 1-arm DB Hang Squat snatch
20 Russian twist w/ DB
*Every 3 rounds, rest 1 minute

Read More »

Check Out the dotFit Online Sale! 40% Off! And Happy Birthday Adriane!

March 30, 2020

BARBELL STRENGTH
3 sets of 2 pause + 3 regular tempo BACK SQUAT
*Pause for 3 seconds in the bottom of the first 2 reps, right into 3 reps at regular tempo

BODYWEIGHT STRENGTH
5 times through:
30-second Forearm plank hold
30-second Squat hold
*Rest as needed between rounds

CONDITIONING
AMRAP 3 minutes x 5:
30 Mountain climber
30 Squats
30 Plank shoulder taps
Max 1-arm Devil’s press
*Rest 1 minute between AMRAP’s. Score is total Devil’s press.

Read More »

Announcements

SHOP

POST ARCHIVE

Archives