Monday, May 11, 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 minutes to complete 3-4 sets of the following:

A1. Seated strict DB press @ 30X1 x 10/arm

A2. SA Farmers walk x 50m/arm

A3. Barbell floor chest press x 10

B. 15 min AMRAP

200m run

16 Single DB step ups

12 hand release push-ups

At home workout

A. 15 min AMRAP

200m run

16 step ups

12 hand release push-ups

B. 4 sets

25 sit-ups

60 sec wall sit

:30/side plank

125 views0 comments

Recent Posts

See All

Tuesday, August 3, 2021

A. Take 12 minutes to complete 4 sets of the following -Single arm Farmers walk+Single arm DB OH carry 50m/arm -Weighted Plank on elbows 45-60 seconds (at most 1 break) -Sorenson Hold 30 seconds (add

Monday, August 2, 2021

A. Take 20 min to find a 1 rep max power snatch B. 5 rounds Run 200m 4 power snatches @ 80% of A 8 lateral burpees over bar Masters A. Bike 30sec at high effort; 30 sec easy effort x 10 sets B1. Barbe

Saturday, July 31, 2021

For time w/partner 1 mile run (1600m) w/ med ball 20,14 90 box jumps overs 24,20 80 toe to bar 70 power snatch 95,65 60 handstand push-ups 50 burpees **partition reps, run/row any way you like for the