Mobility: Thoracic Spine & Shoulder Openers Midline/Stability: 3 sets Kettlebell Suitcase-Waiter’s Carry x gym length each way Knee Tuck Hold x 30-45sec on parallettes or boxes Supine Plank x 30-45sec Side Plank x 30-45sec each side Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 40 Plate Hops 30 Hand Plank...Read More
Warm-up: 200m Run then 3rds of: 5 Romanian Deadlifts 5 Front Squats 5 Strict Press 5 Overhead Squats Strength: Every 2:30 x 10min (4 sets) Sumo Deadlift x 5 reps @2112 Conditioning: “Air Force” 20 Thruster 20 Sumo Deadlift High Pull 20 Push Jerk 20 Overhead Squats 20 Front Squats *Every minute on the minute,...Read More
Warm-up: 200m Run then 3rds of: 10 Bird Dog with 2sec pause 5 ½ Kneeling Single Arm Dumbbell Press each Strength: 3 sets Dumbbell Bench Press x 8 reps Rest 20sec Tempo Push-up x 8 @1111 Rest 20sec Banded Triceps Press Downs x 20 reps Rest 60sec Conditioning: 1000m Run/Row 30 Dumbbell Push Press 1000m...Read More
Warm-up Strength: Every 2:30 x 10min (4 sets) 3 Front Squat + 4 Back Squat *Perform 3 front squats, rack the barbell, and immediately begin 4 back squats with the same weight. Conditioning: 50 Double-unders 12 Squat Cleans 40 Double-unders 9 Squat Cleans 30 Double-unders 6 Squat Cleans 20 Double-unders 3 Squat Cleans 10 Double-unders...Read More
Warm-up: Strength: 15min to build to a 3RM Thruster *From the floor* Conditioning: “Artie” As Many Rounds and Reps as Possible in 20min of: 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Thrusters 95/65 Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct....Read More
Mobility: Shoulders & Lats Skill: Toes to Bar Conditioning: As Many Rounds and Reps as Possible in 16min of: 15 Med Ball Clean with slam ball 20 Russian Twist with ball 200m Run/Row/Ski 15 Ball Slam 20 Straight Leg Raises holding ball in press position 200m RunRead More
Warm-up Strength: Every Minute on the Minute x 8min 1- Dumbbell Front Rack Walking Lunges x 20 steps 2- Ring Dips x 8-10 reps or Ring Dip Negatives @30A1 Conditioning: 2-person team. You go, I go on rounds 3rds each 15/12 Calorie Row 10 Dumbbell Burpee Deadlifts 35/25 3rds each 15/12 Calorie Row 10 Lateral...Read More
Barbell Warm-up Olympic Lifting: Use this as a warm-up for Miller Time. Start around 50% and slowly build over the 5 sets. Every 2min x 10min Power Clean + Hang Clean + Jerk Conditioning: 20min Cap Last done 8/21/20 Miller Time Rx 10 rounds 3 Squat Clean and Jerk (225/145) 4 Box Jump (30/24) or...Read More
TWO classes only- 9:30am and 12:00pm Open Gym 10:30-12pm Please reserve your spot ahead of time!! Warm-up: Midline: Every Minute on the Minute x 9min 1) Side Plank Reach Thrus R x 20sec + Side Plank Reach Thrus L x 20sec 2) 1-2 Wall Climbs + 15-20sec Nose to Wall Handstand Hold 3) Pulsing Kettlebell/Dumbbell...Read More
