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Pool and darts at Chad and Marriah's Mar 6th!
Feb 1st, rates go up by $10
Pool and darts at Chad and Marriah's Mar 6th!
Feb 1st, rates go up by $10
creatine and protein are back in house!
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Warm up
3 Rounds 10 Sumo Deadlift High Pull (bare bar) 30 sec Plank 30 sec Hang from the pull-up bar Workout 10 Rounds Odd Minute: 200 ft Farmer Walks (moderate) in the remainder of the minute Row for Calories Even min: Rest Oly Hang Squat Snatch (knee) - 65% x 2, 70% x 2 x 2 sets Front Squat + Jerk (% of Jerk) - 70% x (2+2), 75% x (2+2), 80% x (2+2), 85% x (1+1), 85% x (1+1) Power Segment Clean (3 sec pause knee) + Push Press (% of PP) - 70% x (1+3) x 3, 75% x (1+3) x 3 sets 3 Rounds Pullups x max Hanging Leg Raise x max Back Squat Jump x 3 @ 25% of BS Stretch 2 min Barbell Trap Smash / each 2 min Sit and Reach 2 min forearm stretch / each
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 Hey Ya'll,
Quick reminder that tomorrow night will be pool and darts at Chad and Marriah's! See You there. -C-  Warm up
3 Rounds 3 Back Squat (45%, 55%, 65%) 10 Situps 10 cal Assault Bike Workout 3 Rounds 5 Back Squat @ 75% 20 Toes-to-Bar 200 ft Backward sled drag @ 3/4 back squat on sled Oly Muscle Snatch (% of snatch) - 38% x 3 x 3 sets Squat Snatch - 70% x 2, 75% x 2, 80% x 2, 85% x 1, 75% x 2, 80% x 2, 85% x 1, 75% x 2, 80% x 2, 85% x 1 Squat Clean and Jerk - 70% x (2+1), 75% x (2+1), 80% x (2+1), 85% x (1+1), 75% x (2+1), 80% x (2+1), 85% x (1+1), 75% x (2+1), 80% x (2+1), 85% x (1+1) Back Squat - 73% x 6 x 3 sets Romanian deadlift (% of back squat) - 50% x 5 x 3 Accessories of choice - have fun and get some variety Stretch 2 min Standing Quad Stretch / each 2 min Banded Hamstring stretch / each 2 min ab stretch leaning back (end of video)  Warm up
3 Rounds 10 cal Assault Bike 10 Kettlebell Swing 7 Dumbbell Push Press Workout Test AMRAP in 13 minutes 55 Deadlift (225/155 lb) 55 Wall Balls (20/14 lb, 10/9 ft) 55 calorie Row 55 Handstand Pushup Oly Rest Day Stretch 2 min Sit and Reach 2 min quad stretch / each 2 min Banded Tricep Stretch / each  Warm up
3 Rounds 250M Row 7 Ring Rows 30 sec Plank Workout 5 Rounds 1 min Rope pull-ups (sub jumping with pause at top) 1 min DB Renegade Row 1 min Staggered DB RDL 1 min rest Oly Clean Pull to Hip + Floating Clean + Jerk - 70% x (1+2+1), 75% x (1+2+1), 78% x (1+2+1) x 4 sets Clean Pull (max speed) - 80% x 3 x 3 sets Floating Halting Clean DL on Riser - 90% x 3 x 3 sets Clean Deadlift (% of Clean) - 100% x 5, 105% x 4, 110% x 3 3 Rounds Weighted Side Plank x 20-30 sec Stretch 2 min barbell bicep mash / each 2 min banded lat stretch / each 2 min piriformis stretch / each  Warm up
3 Rounds 10 Box Jumps 10 Pushups 10 Ski Jumper Workout 50, 40, 30, 20, 10 Double Unders Bar Facing Burpee Oly Snatch High Pull + Dip Snatch - 70% x (1+2) x 2, 75% x (1+2) x 2 sets Overhead Squat - 80% x 2 x 3 sets Snatch Push Presses (% of snatch) - 70% x 5, 75% x 5, 80% x 3 3 Rounds Low cable Row (sub bent row) x 8-12 V Ups x max Back Squat Jump x 3 @ 25% of BS Stretch 2 min Doorway Pec Stretch / each 2 min KB calf mash / each 2 min Barbell Tricep Smash / each  Warm up
3 Rounds 250 M Row 10 Jumping Lunge 10 Situps Workout 20 Min 10 / 7 cal Assault Bike 10 V Ups 10 Air Squats Oly Snatch Pull to Hip + Floating Snatch - 70% x (1+2), 75% x (1+2), 78% x (1+2) x 4 sets Snatch Pull (max speed!) - 80% x 3 x 3 sets Floating Halting Snatch DL on Riser (high thigh/pause top/bottom) - 90% x 3 x 3 sets Back Squat (pause 3 sec on reps 1-3) - 65% x 6 x 3 sets 3 Rounds Weighted Glute Bridges x 8 Weighted plank x 20-30 sec Strong, Loud & Snotty - Week 5 of 12 Stretch 2 min Cobra Position 2 min Banded Hamstring stretch / each 2 min Standing Quad Stretch 3/1
20 Min 10 / 7 cal Assault Bike 10 V Ups 10 Air Squats 3/2 50, 40, 30, 20, 10 Double Unders Bar Facing Burpee 3/3 5 Rounds 1 min Rope pull-ups (sub jumping with pause at top) 1 min DB Renegade Row 1 min Staggered DB RDL 1 min rest 3/4 Open 17.4 13 min Time cap 3/5 3 Rounds 5 Back Squat @ 75% 20 Toes-to-Bar 200 ft Backward sled drag @ 3/4 back squat on sled 3/6 10 Rounds Odd Minute: 200 ft Farmer Walks (moderate) in the remainder of the minute Row for Calories Even min: Rest 3/7 (1/25) 21 - 15 - 9 Tire Flip Jump Through Wood Chopper (each side)  Warm up
3 Rounds 10 cal Assault Bike 10 Kettlebell Swing 2 Wall Walk Workout 5 Rounds 3 Jerk @ 75% 100 ft Waiter Walks RH @ 30% Jerk 100 ft Waiter Walks LH @ 30% Jerk 20 GHD Raise Oly Rest Day Stretch 2 min Sit and Reach 2 min Banded Shoulder Stretch / Side 2 min Banded Rack Stretch |
