Friday, May 15, 2020

Due to Covid-19 restrictions we are limiting the number of people in the gym at any one time. In order to due this, we are requiring everyone sign up for a time slot. The link to sign up is below. We will also be doing temperature checks upon entry, so please come in the front door when you arrive.


A. Take 12 min to complete 3-4 sets of the following:

A1. Goblet squats @ 32X1 x 8-10

A2. Side plank rotations x 10/side

A3. Wtd FLR x 45-60sec

B. 3 rounds

30 cal AB or 30 cal row or run 600m

20 Alt pistols

15 toes to bar


At home workout

A. 4 rounds

600m run

20 Alt pistols

15 v-ups


https://www.signupgenius.com/go/8050D4BADA72AAAF85-friday1

126 views0 comments

Recent Posts

See All

A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F

A. in 12 minutes complete 10-8-6-4-2 Strict Press; building load from 105#/65# 20-16-12-8-4 DB renegade row @ 50#/35# per hand B. 2 minute AMRAP 15 Box-jumps 24"/20" 15 push press @ 95#/65# AMRAP barf

A. Squat Clean Take 15 minutes to build to a 1RM for the day B. For time Run 200m 50 DB snatches @ 50#/35# Run 200m 40 Wall ball 30#/20# Run 200m 30 HSPU Run 200m 18 minute time cap Masters Monday A.