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Friday, October 10, 2014

Everybody looks good at the starting line

Everybody looks good at the starting line

 

Workout of the Day

Back Squat: 15mins to build to a heavy set of 3

5 rounds:
12 Kettlebell Swings (70/53)
12 Toes to Bar
200 Meter Run

Elbows up in the front squat with Denise Thomas – [video]

Reminder: We are closed this weekend while hosting a Level 2 Seminar. Get out of the gym and do something fun with your fitness this weekend! Sunday 6pm business as usual.

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Thursday, October 9, 2014

 

The Twinkies

The Twinkies

Workout of the Day

Strength:
EMOM for 10mins:
odd: 3 push press (heavy)
even: rest

Conditioning:
Teams of 2, AMRAP 20:
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row

Relay style (1 person working at a time), each partner completes the reps before advancing.
Continue to climb as high as possible in the 20 minutes.

Heart Rate Variability, Mark’s Daily Apple

Partner A does 1 BBJ and rows 1 cal. Once completed, partner B immediately does 1 BBJ and rows 1 cal, then partner A does 2 BBJ and rows 2 cals, and so on.. Score is the last round that both partners completed + reps of uncompleted round. Have fun!

 

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Thursday, October 2, 2014

2014-10-0511874

Workout of the Day

Strength:
15 mins find heavy Front Squat x1

Conditioning:
Teams of 2
2 Rounds 
2 min AMRepsAP of:
Row for Calories
DB Hang Power Cleans (45/30)
Box Jumps (30/24)
Bear Crawl*
Prowler Push (90/50)**

*Bear crawl for distance inside, cones set at 15 yards.
**Prowler push for distance outside, cones set at 30m.
(20 min Running Clock)