Training

Monday, October 22, 2018

“Barbara” Buy-In Pray for mercy!!! 3 minutes steady state 20 Banded Pull aparts Downward dog 5 Inch worms 20 face pulls Metcon Barbara (Time) Five Rounds for time:  20 Pull-ups 30 Push-ups   40 Sit-ups  50 Squats  *3-minute rest after each round*  

By Mike, ago
Training

Sunday, October 21, 2018

Sunday, October 21, 2018 Strength Push Jerk (Work up to a heavy single!) Metcon Metcon (Time) 21-18-15-12-9-6-3 Wallballs 20#/14# Sumo Deadlift Highpull 75#/45#  

By Mike, ago
Training

Saturday, October 20, 2018

Saturday, October 20, 2018  Stay after the 9 am class for a Rom Wod to get your Swole and flexy on!!! Buy-In Gate run 75’ high leg kicks 75’ bear crawls Gate run 75’ Butt kickers 75’ bear crawls Gate run 75’ high knees 75’ bear crawls Metcon Metcon (Time) Read more…

By Mike, ago
Training

Time To Clean Up The Joint

Time To Clean Up The Joint Metcon (15 Rounds for reps) 3 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean for 15 seconds, rest 45 seconds Power clean Read more…

By Mike, ago