Browsing category Blog

Grace

Warmup Junkyard Dog   Skill Clean and Jerk Complex, build to a heavy set -Deadlift to Knees, 2” pause -Flat Footed Clean Pull -Power Clean -Split Jerk   Skill Option 30” between movements A1. 4 x 10L/10R KB Goblet Lunge A2. 4 x 10L/10R KB Bottoms Up Press A3. 4

Read More

“I’ll do it if you do it”

Remember to cheer on our very own athletes, Tom and Steven, as they settle their drunken bet made at the finish line of last years’ Ironman! Tom Hasslinger: bib 1541 Steven McGehee: bib 1078 Get some boys!        

Read More

Team Helen

Warmup Junkyard Dog Partner up, take turns with Kettlebell Swings. Work on partner Power Bombs.   WOD “Team Helen” Teams of 2 for 6 total rounds Run 400 21 KBS 12 Pullups -Switch every station. Partner A runs 400, then B does 21 swings, then A does 12 pullups, then

Read More

Mancakes

Warmup 3 Rounds 15 Russian Swings 10 Glute Bridges 10 Bird Dogs   Skill Deadlift 3 Warmup Sets 2 x 5 @ 80% 3 x 3 @ 85% -rest 2’ between sets   Skill Option Same rep scheme, light to moderate weight. -between each set, do a 30 sec Ring

Read More

Maxercise

Warmup 2 Rounds 20 Scap Pushups 20 DB Swimmers 15 Scap Pullups 15 Hollow Rocks   Skill Turkish Getup 3 x 5L/5R – challenge yourself with the weight. Then, build to a heavy single (start on the weak side).   WOD 20’ Maxercise!

Read More

Pullup Complex

Warmup Group Shoulder Mobility   Skill For 15 mins: Pullup Complex 3 Weighted + 5 Strict + 7 Kipping Guys use 20% of their BW, girls 10%. Place the DB between the ankles, drop it after the 3 (without coming off the bar), then continue the rest of the complex.

Read More

Tabata

Warmup Group Hip Mobility   Skill Back Squat 3 Warmup Sets 2 x 5 @ 80% 3 x 3 @ 85% -rest 2’ between sets   Skill Option Same rep scheme, light to moderate weight. -between each set, do 5-8 Abwheel Rollouts   WOD Tabata x 8 Squat Airdyne Situp

Read More

Eggs n’ Bacon

Warmup Line Drills, start slow and pick up the pace   Skill 7 x 1, 2 Position Snatch *Hang, then from Floor   Skill Option 4 Rounds, 30” between movements A1. Box Stepup x 10L/10R - 20”, use DB’s if needed A2. Bent over DB Row x 15L/15R A3. 20” Plank:

Read More

Tricycle

Warmup Relays   WOD “Tricycle” Teams of 3, 3 Rounds each A: 400m Run B: 50 Air Squats C: Plank (until partner B reaches 25 squats) *1 person at each station, everyone rotates at the same time.

Read More

Goal Setting, Part 2: The Path is the Goal

  “What’s won is done; joys’ soul lies in the doing.” -William Shakespeare In part 1, we covered the why and the how of setting personal goals to continue making progress in gym… …it was pretty epic. If you missed it, you can find that here. Now, in part 2,

Read More

Find Us