Warm up:

500 m row

3 Rounds:
10 Archer rows
10 Push ups
10 Long jumps
10 K2E

Recovery: Stretch shoulders/foam roll

Work out of the Day:

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Warm-up:
400m Run
3 Rounds
15 Jumping Jacks
15 Seal Jacks
10 Lunge to Single leg March
10 Toes to bar
10 Push Ball
+ Hip Prep

Sport/Skill
SAQ Drills

Big Congrats to our girl Cameo who took the overall in Womens at the Powerlifting meet on Saturday.  She Pr’d on all 3 lifts
including a 15lb increase on Deadlift.  Come on Guys, the ladies are 2-0

Workout of the Day:

3 Rounds

50 Double Unders
25 Wall Ball 2 for 1’s (substitute is 40 Wallballs)

Post time and thoughts to comments

Warm-Up:
2 min Jump Rope
3 Rounds
10 Hollow Rocks
5 Handstand Pushups
10 Pullups
5 KB Snatch (sub single arm swing)
10 Squats
+ Hip/Shoulder Prep

Welcome back Rick aka Mr. Intensity

Workout of the Day:

“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

NOTICE:  As of right now, the online sign ups are NOT working. The provider we use for our online scheduling is having techincal issues and until they get it resolved, this effects us also. So, just come to class! Hopefully they’ll get this resolved ASAP! Thanks guys!

Post time to comments

Warm-up:
500m Row
Burgener Warm-Up:  x 2
3 Rounds
10 OHS
10 Situps
10 Pullups
10 Diamond Pushups
10 Arch Rock

Skill:
Muscle-Up Practice

Workout of the Day:

7 Rounds for time

10 Sumo Deadlift High Pull (95/65)
10 Ring Dips

Post time to comments

Warm up:

First 10 min of class work on a weakness or skill.

200 m run
Burgner warm up x2

3 Rounds:
10 box jumps
10 burpee side laterals
10 hip extensions
...finish with 200 m run

Skill:
Power Clean

Camo….a vision of things to come?

Work out of the Day:

10 Min AMRAP of:

10 Power cleans 135/95
35 Double unders

Post thoughts to comments.

Warm-Up:
  “Baseline”
500m Row
40 Squats
30 Situps
20 Push-Ups
10 Pullups
+ Hip Prep

Workout of the Day:

Back Squats 3-3-3-3-3-3-3 Reps

Post loads to comments

Warm-UP:
400m Run
3 Rounds
10 Overhead Walking Lunge (PVC)
100 Single Rope Jumps
10 Situps
+ Shoulder Prep

Power:
Shoulder Press 3-3-3

Workout of the Day:
3 Rounds for Time of:

800m Run
25 KB Swings
25 KTE
25 Pushups

Post time and thoughts to comments