Workout of the Day

Thu 8-2-18 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 Pistols...

Workout of the Day

Tue 7-31-18 General Warm Up 4 Row 500m then 2 rounds of: 30 sec. goblet squat hold (with KB) 10 Squats 20 leg swings each leg 30 sec. lunge stretch each leg 20 Torso twists (with KB) 12 Yoga push ups (hold head through the arms to finish) Shoulder Press (5×2)...

Workout of the Day

Fri 8-3-18 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 Squat Snatch (1-1-1-1-1) Metcon Amrap 18 3 muscle ups 6 squat snatch@95/65 12 wallballs@20/14 24 Russian...

Workout of the Day

Wed 8-1-18 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 Metcon 5 rounds 600m run 2 rounds of DT (1 round of DT is 12 deadlifts, 9 hang cleans, 6 push jerks@155/105)...

Workout of the Day

Mon 7-30-18 Billy’s Warm Up 3 rounds: 15 cal row 10-15 push-ups 10-15 pull-ups 30 hollow rocks Front Squat (5×10) Warm up to heavy set of 10. Record heaviest set of 10 Metcon 3 rounds 15 burpees 30 squats 45 sit-ups 200m...