Workout of the Day

Mon 10-1-18 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...

Workout of the Day

Sat 9-29-18 Del For Time: 25 Burpees 400m run with a 20# medicine ball 25 Weighted pull-ups with 20# dumbbell 400m run with a 20# medicine ball 25 Handstand push-ups 400m run with a 20# medicine ball 25 Chest-to-bar pull-ups 400m run with a 20# medicine ball 25...

Workout of the Day

Fri 9-28-18 Billy’s Warm Up 3 rounds: 15 cal row 10-15 push-ups 10-15 pull-ups 30 hollow rocks Dumbbell Bench Press (6×10 AHAP) 2x DB Bench Press Accessory work: 6×6 inverted rows with 2 sec. pause and at the top. Underhand grip: Metcon 10 rounds for...

Workout of the Day

Thur 9-27-18 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) Sumo Deadlift (10×3 @...