Saturday February 1 2020

WINNERS OF LAST WEEKS DECK OF CARDS ….. IT WAS CLOSE AND FIERCE COMPETITION.  EVERYONE IS A WINNER WHO SHOWED UP TO WORK OUT !!   FLOATER 5 ROPES CLIMBS AND ONE BLOCK RUN PASSING MB May I suggest doing this after the  warm up  One athlete runs while the other does 1 round then…

Friday January 31 2020

  End the week with a visit from this friend and contractor Greg Giessinger!  Plans for the reno and the permits are done! I will keep you updated when I get updated !! Warm up  4 Rounds: 8 V-Up, with dowel 8 Hollow Rock 8 super man Rest 30 Seconds review DL, C@J, Strength: (20…

Thursday January 30 2020

Warm up 2-3  Hold weight plate over your head and squeeze gluts for 10 sec…. This pos is to be held on the wall. 10 roll ups with weight plate 10 roll overs, hand push weight plate forward  10 ps shoulder tapes in plank..  from kneeling   Weak skill 10 minutes do a few every minute…

Wednesday January 29 2020

Warm up Banded upper body release  2-3 rds 5 ps S A push up, from knee regular or banded 8 per banded pull and push.. start from lunge position 10 hollow rock pull overs with weight plate Strength 5 5 5 5 5  Single arm bench press TEMPO 1/0/3 other arm is in an extended…

Tuesday January 28 2020

  Tuesdays Chipper   For Time  50/35 cal row 40 Kettlebell Swings 30 front and side medial raises  40 Kettlebell Swings 50/35 Cal Row    Finisher 2-3  10 standing straight arm side to side landmine turns  10 S Ball push ups 10 kettle bell pull throughs in plank or from knees  

Monday January 27 2020

Neck or shoulder issues NO OVERHEAD moves  WARM UP  band mobilize  3 rds  8 ps S L DL Meb ball pick up  8 ps banded pull and push  10 ps banded side planks with external rotation .. small weights 3-10lbs   Strength or skill Split Jerk from rack   look back in your books from…

Sunday January 26 2020

THIS WILL BE A SIGN UP CLASS, WE NEED 3 MEMBERS TO RUN A CLASS   THERE WILL BE TWO OPTIONS:   10:00AM  OR 4:00 PM  PLEASE SIGN UP IF YOU DON’T WANT TO LOSE YOUR SUNDAY CLASS “HARD CINDY” 20 min AMRAP 5 weighted Pull-ups 35/25 lbs 10 incline Push-Ups ( feet on box30/24″)use bands…

FRIDAY January 24 2020

  SCALED IS IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM.   NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES. DO #1LANDMINE Presses #2 INCLINE ROWS ON BENCH #3 MEDIAL AND FRONT DELTOID RAISES.  ASK YOUR COACH FOR MORE MODIFICATIONS.  Warm up  3 rds weight plate warm up  10 GTO/H …Touch ground, curl…

Thursday January 23 2020

  YUM….. WHAT’S FOR DINNER TONIGHT.  ELMERS CREATION     SCALED IS IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM.   NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES. DO LANDMINE PRESSES, INCLINE ROWS ON BENCH OR MEDIAL AND FRONT DELTOID RAISES.  ASK YOUR COACH FOR MORE MODIFICATIONS.  WEAK SKILL 30 SECOND ON…