February!
Rowing Challenge….. You have until the end of this month to row a marathon….. Have fun, make it a competition, have fun, row for cardio, and most of all have fun!
Rowing Challenge….. You have until the end of this month to row a marathon….. Have fun, make it a competition, have fun, row for cardio, and most of all have fun!
WEIGHTLIFTING: Snatch 5×1 @ 85% Front Squat 5×5 @ 70% POWERLIFTING: Front Squat 5,5,5,5,5 (de-load 40,50,60%) WOD AMRAP in 12 Minutes of: 3 Wall Climbs 6 Box Jumps 30/24 9 Toes to bar Post loads and rounds completed to WODHOPPER!!
Open Gym From 9:30am until noon! Come in and work on technique with your Olympic lifts, (some of us will be working on the clean) Make up a lift or WOD that you missed… Work on a skill Or just do mobility…
WOD A “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 WODHOPPER!! WOD B Complete as many rounds as possible in twenty minutes of: 8 Pull ups 8 Push ups 8 Push Press/Jerk 115/80lb 8 Kettlebell Swings 70/55lb Post
Alex Pajor will be coming to the gym Today at 5pm and again Tomorrow at 9am to give tips and pointers on the Muscle Up and Handstand push ups. It will be good to hear another perspective from someone who has been doing gymnastics as long as Alex has been. Also tomorrow we will be
Alex Pajor will be coming to the gym Thursday at 5 and again Friday at 9am to give tips and pointers on the Muscle Up and Handstand push ups. It will be good to hear another perspective from someone who has been doing gymnastics as long as Alex has been. PLEASE RSVP to which class
Alex Pajor will be coming to the gym Thursday at 5 and again Friday at 9am to give tips and pointers on the Muscle Up and Handstand push ups. It will be good to hear another perspective from someone who has been doing gymnastics as long as Alex has been. WEIGHTLIFTING: Split Jerk 5×1 @
Weightlifting: Snatch 3×1 (go for 3 separate heavy singles, add weight or repeat rounds for 3 singles) IF you miss 3 reps in a row either lower the weight or stop the session. Snatch Pull 3×3 @ desired new 1 rep max Front Squat 3×1 @ 95% Powerlifting Front Squat 5,3,3,1,1+ WOD 10-round Tabata squat*
WOD! 4 Rounds for time of: 10 Power Cleans 135/95lb 20 Burpees 30 Wall Balls Post times to WODHOPPER!!!!
WEIGHTLIFTING 15 Minute EMOM (every minute on the minute) do the (Squat) clean 70% of your 1 rep for the first five minutes, 80% for the second five minutes and 90% for the last 5 minutes. Back Squat 3×3 @ 80% POWERLIFTING: Back Squat 3,3,3,3,3+ WOD/Conditioning: Tabata ROW! Post loads and Row meters to