Workout of the Day

Thur 3-1-18 General Warm Up 1 2 rounds: Lunge down (length of gym) 10 Squats Bear Crawl back 10 Push Ups Samson stretch 30 sec. each leg 10 Good Mornings Benchy McPullUp EMOM 12:00 odd minutes – 3x bench press AHAP even minutes – 3x weighted strict pull...

Workout of the Day

Thur 3-1-18 General Warm Up 1 2 rounds: Lunge down (length of gym) 10 Squats Bear Crawl back 10 Push Ups Samson stretch 30 sec. each leg 10 Good Mornings Benchy McPullUp EMOM 12:00 odd minutes – 3x bench press AHAP even minutes – 3x weighted strict pull...

Workout of the Day

Wed 2-28-18 General Warm Up 3 500m Row 3 rounds of: 10 Kip Swings banded side shuffle D&B 10 slow squats with 3 sec pause 10 push ups with downward dog finish Metcon AMRAP 30:00 20 Cal row 20 Burpee Step ups (24/20") 20 Dumbbell Cleans (50/35#) 20 Toes to bar...

Workout of the Day

Wed 2-28-18 General Warm Up 3 500m Row 3 rounds of: 10 Kip Swings banded side shuffle D&B 10 slow squats with 3 sec pause 10 push ups with downward dog finish Metcon AMRAP 30:00 20 Cal row 20 Burpee Step ups (24/20") 20 Dumbbell Cleans (50/35#) 20 Toes to bar...

Workout of the Day

Tue 2-27-18 General Warm Up 2 D&B High Knees 10 Squats D&B Butt Kickers 10 Lunges D&B Bear Crawl 10 Push Ups D&B Side Shuffle 10 Good Mornings Arm and Shoulder Rotations Banded Arm/Lat stretch from the rig 20 Band pass throughs & pull aparts Clean...