SATURDAY AUGUST 31 2019

RIG BEING ATTACKED TO THE WALL… BIG THANKS TO JEFF, OLIVIA, MIKE, EMILY ELMER AND VINCE FOR ALL YOUR HELP WITH THIS PROJECT. IT WAS NOT EASY! CLASS IS CANCELLED TODAY DUE TO  OUR MOVE TO 111- 15292 CROYDON DRIVE   ENJOY YOUR LONG WEEKEND   DOESN’T MEAN YOU GET A DAY OFF PLEASE  …

Thursday August 29 2019

LAST WORKOUT DAY TODAY GYM WILL BE CLOSED FROM AUGUST 30 – SEPTEMBER 2ND.   NEW GYM IS 111-15292 CROYDON DRIVE Warm up  10 ps banded pull across body  10 ps banded pushes in plank  10 roll ups with a weight plate  10 sec hold in lunge position 2x each leg  weak skill or missed…

Wednesday August 28 2019

PRE CLASS WARM UP 1000m Row, then: 3 Rounds 10 DB Row/side (15/25) 10 Inch Worms STRENTGH  Bench Press or Push Jerk no split 8 8 8 8 8 …. CLEAN BAR FROM FLOOR alternate with Weight plate pull overs on floor METCON “ROBYN” 4 Rounds 50 Air Squats 10 S A BANDED Pull ……one…

Tuesday August 27 2019

Ball Rack going in GYM CLOSED AUGUST 30 – SEPTEMBER 2, 2019 PRE CLASS WARM UP 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups Mobility  STRENGTH Push Press – 5x5x70% 1RM METCON  “Wondeful Wendy”  15m AMRAP 40 K B Swings (55/35) 50 Double Unders / 100 single skips  400m Run/ 200 m run…

Monday August 26 2019

Warm up  6 cat cows 6 ps elbow openers in a kneeling position  T spine and lat release with peanut  Clock Planks .. both directions  shoulder warm up with bands  10 hollow rocks … foundation of the beat swing beat swing … think open and close shoulders … Strength   10 minute EMOM: 2 power…

Friday August 23 2019

ROPE AND RINGS INSTALLED Warm up  10 dog dog with lat pull through  10 burpees 10 Kbell swings 10 ps band rotary pulls, outside hand on band  2 min squat hold ball release lats and tere minor and major    review Double Dumbbell snatch Dumbbell Complex – Double Dumbbell Snatch – YouTube   https://www.youtube.com/watch?v=MdSYwwpb87A ▶ 0:23…

Thursday August 22 2019

  BROWN WALL GONE   Weak skill 15 min ……   skipping   DOUBLE UNDERS   ARMS SLIGHTLY IN FRONT OF BODY, ACTION FROM THE WRISTS DO NOT BEND KNEES, KEEP UPRIGHT STAY RELAXED KEEP CORE SOLID   GET SOLID SKIPS FIRST, DO 100 SINGLES , 100 alternating, 200 alternating right and left do 5-10…

Wednesday August 21 2019

SUMMER FUN   Warm up  10 banded good morings…. not around neck 10 per side lateral lunge to knee drive 10 per side lunge chops with small KBell Circle Bear crawls going right and left….. made your own circle Big 6 shoulder moves warm up moves for wod Dumb bell ….BEAR COMPLEX ….. OH YA…