Warm Up Joint Mobility Line Drills Strength Workout (SWOD) Bench Press 10 – 8 – 6 – 4 – 2 Daily Workout (DWOD) Running Intervals 4 x 400 Meter Runs rest 2 min between efforts Core Work 2 Rounds of 25 Back Extensions 10 Glute Ham Sit Ups
Please be on time for Group Warm up or you may have to wait for the next class at the top of the hour!!! Warm Up Joint Mobility Static Stretching Line Drills 2 Rounds of Row 250 Meters 15 Back Extensions 15 Ab Mat Sit Ups Strength Workout (SWOD) Dead Lift 5 – 5 – [...]
We are hosting an Olympic Weightlifting Seminar this Saturday May 1, 2010. If you wish to improve your Olympic Lifts its not too late to attend. Not only will you be hands on doing the actually lifts. You will witness Jonathan North (who is going to the Pan American Games) do an actual workout. The [...]
Warm Up Joint Mobility Light Stretching 3 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) 5 minutes of Double unders 5 minutes of Clean and jerk 135M/95W 3 minutes of Double unders 3 mintutes of Clean and jerk 135M/95W 1 minute of Double unders 1 minute [...]
Warm Up Joint Mobility Light Stretching 2 Rounds of Row 250 Meters 15 Overhead Squats w/pvc Strength Workout (SWOD) Back Squat 5 – 5 – 5 Daily Workout (DWOD) “Black Jack” Push Ups 20-19-18-17-16-15……….4 – 3 -2 -1 Sit Ups 1 - 2 – 3 – 4 -5 – 6……….17-18-19-20
Warm Up Joint Mobility Light Stretching 2 Rounds of Run 250 Meters (1 lap) Row 250 Meters Workout of the Day (WOD) 4 Rounds for time: 50 Box Jumps 24M/20W 50 Thrusters 55M/35W Warm Down Place all equipment back to where it belongs!!!!! Another quick video by Jorge Cruz who does incredible work. This [...]
Time to stop making excuses and start stepping up to the jump box! Warm Up Joint Mobility & Light Stretching Line Drills Workout of the Day (WOD) 5 Cycles of the following: In 3 Minutes Sprint 250 Meters 5 Burpees 10 Jump Box 24M/20W Max Reps Kettlebell Swing 53M/35W the amount of swings is your [...]
Warm Up Joint Mobility Light Stretching 2 Rounds of Run 250 Meters (1 Lap) 10 Push Ups 10 Air Squats Workout of the Day (WOD) “The Chief” Max rounds in 3 minutes of: 3 Power cleans 135#Men/95#Women 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles Core Work 25 Ab [...]
Warm Up Joint Mobility Light Stretching 2 Rounds of 250 Meter Row 25 Overhead Squats w/ pvc Workout of the Day (WOD) For time 60x Push-ups 50x Body rows 40x Sit-ups 30x Squats 20x Dips 10x Box jumps 5x Burpees Core Work 2 Rounds for time 50 Back Extensions 25 Knee to Elbows
Warm Up Joint Mobility Light Stretching 2 Rounds of: 10 Lunges (each side) 10 Push Ups Workout of the Day (WOD) “Affliction Chipper” Row 500 meters 25 Box Jumps 24”Men/20” Women 400 Meter Sprint 25 Dead Lifts 185# Men / 135# Women 25 Double Unders or 150 single Jump Ropes 25 Pull Ups (chest to [...]
