Monday 170313
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Jump Rope 5 minutesHanging Swing 20xLizard CrawlOne Arm OH Press 10xLateral Band Lift 10×3 RoundsWeighted Pull-ups 3xWeighted (Ring) Dips 3xWork Every 90s- 10 RoundsHandstand Push-ups Work 30sRow for calories Work 60sRest 60s7 RoundsDebrief: Lat/Tri Stretch 3x60s, Front Shoulder Smash 2 … Read More

Thursday 170309
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Jump Rope 5 minutesTwisting Hanging 20xLizard CrawlOne Arm OH Press 5-8xLateral Shift Lunge 10×3 RoundsBench Press 5×3Weighted Pull-ups 5×320 minutesHang Power Clean 135#/95# 7xToes to Bar 9xWallball 12×10 minute AMRAPDebrief: Lat, Shoulder, T-Spine Smash

Wednesday 170308
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Row 150mApe WalkScap Pull-ins 5xLateral Band Chop 10×3 RoundsSquat Clean and Jerk 3xRun 400mRest 3 minutes35 minute AMRAPDebrief: Harry Potter, Quad, and IT Band Smash 2 minutes each

Tuesday 170207
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Jump Rope 5 minutesHanging Swing 20xBear CrawlHollow Rocks 12xArch Boxy Rocks 12×3 RoundsPush Jerk 3xProtraction/ Retraction 10-15sWork every 90s8 RoundsOverhead Squat 95#/65# 5xKettlebell Swing 53#/35# 10xSit-ups 20×12 minute AMRAP

Monday 170406
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Row 200mStep-ups 10xLateral Lunge 10xLateral Band Lift 10xReverse Hyper 10-20×3 RoundsPause Back Squat (25X1) 5×3Broad Jump 3 between setsGHR or Reverse Hyper 3 sets20 minutesDeadlift 185#/135# Box Jump 24″/20″Tuck Crunch 21-15-9xDebrief: Jefferson Curl 3×10(15s), Psoas and Quad Stretch 2 minutes

Thursday 170302
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Row 500m10 minutes of squatting and locomotionHigh Hang Clean/ Low Hang Clean/ Full CleanGHR or Reverse Hyper 3 sets20 minutesPush Jerk 95#/65# 9xLunge 12xKettlebell Swing 53#/35# 15×14 minute AMRAPDebrief: Active Pigeon 3×10(15s), TFL to Piriformis Smash 2 minutes

Wednesday 170301
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Kettlebell: Switch Snatch 6x, Windmill 3x, TGU, Armbar-3 RoundsPush Press 5×3Chin-up Hold 5 sets for max time20 minutesHang Power Snatch 3xTuck Crunches 10xPush-ups 15×5 RoundsDebrief: Bully Stretch, Overhead Stretch, T-Spine with Peanut

Tuesday 170228
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Row 150mReverse Hyper 10-20xLateral Cross Step-up 10xHanging Swing 20×3 RoundsBurpees Box Jump Row for calories Work 30s/ Rest 20s10 RoundsThen…Establish a 1RM of an Overhead Squat in 12 minutesDebrief: Jefferson Curl 3×10(15s), Psoas and Quad Stretch 2 minutes

Monday 170227
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If you want to make-up the Open workout come in earlier then the session you wish to participate in.  We will need to organize when you will be able to go during the session as to not disrupt the regular … Read More

Friday 170224
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If you are registered for the Open please arrive earlier than the start time of the class you wish to participate in so we can determine heats that need to be judged, especially for the 9am.  Open gym will be … Read More