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Blog Posts

Tracy

MONDAY, FEBRUARY 7

5 Rounds
15 Hand Release Push Ups
15 Recline Ring Rows

5 X 1min – max sit ups

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Blog Posts

Adam

 

Friday, 2/4

Open gym  from 4:30 to 6 pm

“Bear Complex”
 5 Rounds,
7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press 

Rest between rounds as needed.
Notes:  The Power clean must be seperate from the front squat.  No resting on the ground during rounds, not even to re-grip.  You want to be at max load by round 4 or 5. 


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Blog Posts

Scott

 Thursday, 2/3

 Tabata Core

 Sit Ups

 Back Ext

 Left Plank

 Right Plank

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Blog Posts

Chuck

Wed, 2/2
WarriorFit at 4:15
AMRAP 15
5 Pass Throughs (Sub push up/Dip)
50 Jump Rope
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Blog Posts

Tue, 2/1
6 Rounds
12 – SDLHP
12 – Push Press (can sub HSPU)
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Blog Posts

Sam

Mon, 1/31
21-15-9
Wall Ball
Pull Up
KTE (TTB)
Box Jump
KB Swing
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Blog Posts

Matt

FRIDAY, JANUARY 27

Open gym 4:30 to 6

“Adam’s Crippler”

100 Sit Ups

90 Push Ups

80 Air Squats

70 Box Jumps

60 KB Swings

50 Pull Ups

40 Wall Ball

30 KTE

20 Burpees

10 Ring Dips

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Blog Posts

WarriorFit

THURSDAY, JANUARY 27

WarriorFit Class : 4:15

8  - 10 meter sprints (back and forth) X 5

then

3 x 1 minute – front planks

3 x 1 minute – left side plank

3 x 1 minute – right side plank

3 x 1 minute – flutter kicks

3 x 1 minute – resist-a-ball roll ups

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Blog Posts

Matt

WEDNESDAY, JANUARY 26

“Adrenaline Shot”

?21-15-9

Hang Squat Cleans (40, 30)?

Burpees

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Blog Posts

Adam

TUESDAY, JANUARY 25

Skill Work: Push press

TUESDAY, JANUARY 25

AMRAP 15 MINUTES

5 Push Press

10 Toes to Bar (KTE)

15 KB Swings

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