Tuesday April 2, 2020

Posted on Apr 1, 2020 | 0 comments

Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.
If you’ve got a twenty pound vest or body armor, wear it.

*Ben and I did this wod a few years back (In altitude) and it was a doozy! Give it a shot and let me know how it goes😁

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Monday April 1, 2020

Posted on Mar 31, 2020 | 0 comments

50 rounds

1 burpee

1 lunge left foot

1 lunge right foot

1 air squat

then

4 rounds

30 sec Side plank (r)

30 sec Side plank (l)

30 sec hollow hold

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Tuesday March 31, 2020

Posted on Mar 30, 2020 | 0 comments

For Time

400 m Run

30 DB Snatch

20 Push Ups

400 m Run

60 DB Snatch

30 Push Ups

400 m Run

400 m Run

40 DB Snatch

20 Push Ups

400 m Run

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Monday March 30, 2020

Posted on Mar 29, 2020 | 0 comments

How is everyone doing? Looks like the “stay at home” order has been extended to at least April 30. So I am assuming we will not reopen the gym for group training before then. If we are able to we will let everyone know!

I miss you all and hope you are getting a few good workouts in!

For Time:

50 m Walking Lunge

50 Glutei bridges

50 sit ups

50 Dips (of a batch or chair

50 m walking lunge

50 dips

50 sit ups

50 Glutei bridges

50 m walking lunge

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Saturday March 28, 2020

Posted on Mar 27, 2020 | 0 comments

10 min EMOM (Perform all 3 movements each min)

4 burpees

6 jumps to a box or step

8 Air squats

rest 2 min

Then

1 min plank

50 Russian twist

1 min plank

50 Russian rwist

1 min plank

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FridayMarch 27, 2020

Posted on Mar 26, 2020 | 0 comments

Workout with DB and/or Kb

30 Min AMRAP

10 Floor Press

400 m Run

10 DB renegade rows

10 Burpees

20 Russian KB Swings

Workout w/o equipment

30 Min AMRAP

20 Push Ups

400 m run

20 Walking Lunge Steps

50 bear Crawl

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Thursday March 26, 2020

Posted on Mar 25, 2020 | 0 comments

Tabata 20s work/10 sec rest for 8 rounds

  1. Jump rope (if you have one) or Jumping jacks
  2. Bench dips (or use a chair)
  3. Alternating Lunge or jump lunge
  4. Shoulder Taps (tall plank Position)
  5. sit ups

1 Min Rest between rounds (exercises)

Do all 8 rounds of the Jump rope first

then do dips, then alt lunge, etc

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