Saturday, 2.20.2016

Saturday, 2.20.2016

*Please refer to “workout of the day” for your training during the open and train with regular classes. After the open I would like to schedule a one-on-one meeting with each you. *Training with classes today at 8:30/9:30am.  A) Conditioning AMRAP 30:...
TGIF, 2.19.2016

TGIF, 2.19.2016

*During the Open please refer to “workout of the day” for your training as your training will done with classes (or during open gym). There will still be accessory work that can be done after class, but no additional strength or conditioning. Time to put...
Thursday, 2.18.2016

Thursday, 2.18.2016

A) Aerobic Work 10 Rounds @Z1: 1:00 Bike 1:00 Row 1:00 Ski Erg B) Accessory 100 Banded Leg Curls 100 Band Pull-aparts behind neck 100 Terminal Knee Extensions (total) 5:00 Tissue...
Wednesday, 2.17.2016

Wednesday, 2.17.2016

  A) Dynamic Effort Upper 1) Football Bar Bench w. chains: 9 x 3 @50%, every 60s. *Chain weight should make up another 25%. Change grip every 3 sets.  2) Speed Pull-ups against mininband: 6 x 3, ever 60s. *Change grip every 2 sets (wide x 2, medium x 2, chin-up x 2). ...
Tuesday, 2.16.2016

Tuesday, 2.16.2016

A) Conditioning For time: 21-18-15-12-9-6-3 Calories on Erg Wallballs (30, 20) (10′, 9′) Rest 10:00 “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups B) Accessory 1a) Banded Belt Box Squat, wide stance: 3 x 15. Rest 1:00 1b) Supinated Grip...