SUNDAY FUN DAY JUNE 30 2019

PLEASE LOOK BACK IN YOUR BOOKS TO DECEMBER 30 2018. HOW DID YOU DO ? MARY XXX AMRAP in 20 minutes 10 Handstand Push-Ups 20 Pistols (alternating legs) 30 Pull-Ups 15 Handstand Push-Ups 30 Pistols (alternating legs) 45 Pull-Ups 20 Handstand Push-Ups 40 Pistols (alternating legs) 60 Pull-Ups 25 Handstand Push-Ups 50 Pistols (alternating legs)…

Saturday June 29 2019

  Trophy winners from last week!!   Check out that trophy ! Way to Go Michelle and Laura! For those of you who don’t know Laura is our new Non- Registered RMT…… Get in while the price is right!     SATURDAY SURPRISE …. BRING YOUR GAME FACE

Friday June 28 2019

Strength 5×5 Back Rack Box step ups …AHAP while keeping great form alternate with 200 m run   WOD # 1  4 Minute AMRAP 27 hang power cleans 27 burpees over the bar 27/21 calorie row rest 2-4 minutes then… WOD#2 4 Minute AMRAP 21 hang power cleans 21 burpees over the bar 21/15 calorie…

Thursday June 27 2019

Warm up  10 medial raises 10 front raises 10 rear deltoid raises…. bent over  10 banded circles  10 dowel pulls in prone     PUSH UPS ANYONE ??  10 minutes of fun EMON do 3-4   Levels Find a perfect plank using a dowel and getting a 3 point contact Have hands aligned with your shoulders…

Wednesday June 26 2019

Warm up   Stability ball warm up  10 seated walk outs and back 10 stability ball push ups( Hands on Ball) 10 elbow roll straight  10 elbow rolls side to side 10 elbow rolls 5 circle right and 5 circle left Strength  Back squat :     5×3 tempo 3/0/3 *3 seconds down, no pause,…

Tuesday June 25 2019

MRS EMILY BRUNNERS  LAST WEEK OF COACHING THEN BABY TIME !!!       “AIR FORCE”  EMOM Every minute on the minute do 2 burpees then chip away !   20 thrusters (95-65lbs) 20 sumo dl (95-65lbs) 20 push jerks (95-65lbs) 20 O/H squats (95-65lbs) 20 front squats (95-65lbs)

Monday June 24 2019

    Monday Funday   Warm up  10 alternating lifts from bird dog in plank…. do knees for scaled 10 supine alternating toe touches 2x banded walks for hips 2 min squat hold on rig …. moving side to side for ankle release   ball release for pec and stretch on wall  Strength Romanian split…

Sunday June 23 2019

Sunday Fun Day, looking great Mark PLEASE LOOK BACK IN YOUR BOOKS TO DECEMBER 23 2018 TO SEE HOW YOU HAVE IMPROVED LINDA Scaled reduce load and/or rounds  10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1.5 bodyweight) Bench Press (bodyweight) Clean (3/4 bodyweight) Use three separate barbells.  Team up with teams of 2 if needed Intermediate Option…

Saturday June 22 2019

  EVERYONE A WINNER BUT CONGRATS PRIMILA AND MICHELLE              10m AMRAP WHILE PARTNER 1 DOES THE WORKOUT PARTNER TWO DOES THE RUN AND TAKES OVER FOR from where partner one left off     WOD # 1    FLOATER 5 ROPES CLIMBS AND ONE BLOCK RUN PASSING MB 7 Manmakers…

Friday June 21 2019

  HE’S BACK AND AS CUTE AS EVER!     WARM UP 10 glut bridges with a long level (hamstring) 10 glut bridges with a short level ( quad )  5 cat cows 10 thread the needle 10 plank to toe touch 10 good mornings banded  10 O/H squat  foam roll posterior chain   Strength…