Workout of the Day Five sets of: Against a three minute running clock, complete: 300 Meter Run Double-Unders x Max Reps (If you don’t have double-unders quite yet, perform singles or lateral jumps over a parallette.)
Read more →Workout of the Day A. Four sets of: Push Press x 8-10 reps (barbell or dumbbell) Rest 45 seconds Single-Leg Hip Bridge x 8-10 reps @ 3011 Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Four sets of: Row 250 Meters Run 200 Meters Rest 2 minutes
Read more →Workout of the Day A. Four sets of: Deadlift x 6-8 reps @ 30X1 Rest 30 seconds Dumbbell Bench Press x 8-10 reps @ 20X1 Rest 30 seconds Hollow Rocks x 20-30 seconds Rest 30 seconds B. Complete as many rounds and reps as possible in 4 minutes of: Kettlebell Swings x 10 reps (32/24 kg) Pull-Ups x 10 reps Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: Box Jumps x 10 reps (24″/20″) Hand-Release Push-Ups x 10 reps
Read more →Workout of the Day A. Four sets of: Alternating Reverse Lunge x 8-10 reps each leg @ 20X1 (perform these with a barbell in the front rack position) Rest 60 seconds (Weighted) Strict Pull-Ups x 8-10 reps Rest 60 seconds B. Every minute, on the minute, for 10 minutes: 10 Thrusters (95/65 lbs) 5 Burpees
Read more →Workout of the Day We’re on the move again this weekend! Join us for a fun 2.2 mile run with a few twists. We have some fun surprises for everyone. Groups are leaving from the gym at our regularly scheduled times – 8:30, 10:00 and Noon. For our out of town crew . . . Run or Row 5k – goal is to beat your time from last Saturday.
Read more →Workout of the Day A. Three sets of: Single-Arm Dumbbell Press x 6-8 reps each arm Rest 45 seconds Romanian Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Side Planks x 30-45 seconds each side Rest 45 seconds B. Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of: 3 Man-Makers 6 Burpees 9 Box Jumps
Read more →Workout of the Day A. Four sets of: Goblet Squats x 8-10 reps @ 3111 Rest 30 seconds Half Turkish Get-Up x 8-10 reps each arm (hips remain on the floor) Rest 30 seconds Ring Row x 10-12 reps @ 2111 Rest 30 seconds B. Four rounds for time of: Walking Lunges x 20 steps Toes to Bar x 15 reps (appropriate modifications, as always, will be provided)
Read more →Workout of the Day A. Five sets of: Kettlebell Swings x 20 reps Rest 45 seconds Diamond Push-Ups x 8-10 reps @ 2011 Rest 45 seconds Jump Rope x 30-45 seconds (singles or double-under practice) Rest 45 seconds B. For time: Row 1000 Meters
Read more →Workout of the Day A. Three sets of: Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Russian Step-Up x 10 reps each leg Rest 45 seconds Supine Leg Lowering x 10-15 reps @ 3011 (lower back remains in contact with the floor) Rest 45 seconds B. Five rounds for time of: Hand-Release Push-Ups x 10 reps Kettlebell Swings x 20 reps (24/16 kg) 200 Meter Run
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