Wednesday, July 1, 2020
Main5 rounds for time of:20 sit-ups20-cal. row Core AccessoryTabata plank hold :20 on x :10 off x 8 sets
Friday, June 19
MainAMRAP 12 min;6 toes-bar9 box jump overs12 alt. arm DB snatch (6 each side) Core AccessoryTabata bicycle crunch :20 on x :10 off for 8... Read More
Tuesday, June 2, 2020
A. MainRow stroke mechanics; 5-10minlegs-hips-arms, arms-hips-legs 3 rounds for time of: (goal is 10-12min)Row 250 meters21 wallball*12 chest-to-bar pull-ups/pullups/ring rows***Choose a WB/Ht you can do... Read More
Monday, March 16, 2020
For quality: Ring Skills Practicegymnastics ring work; A. False grip 1. dead hang- staying in hollow position with feet under rings getting used to feel... Read More
Wednesday, March 4, 2020
A1. 20 min clock Overhead Squat 5-5-5-3-3-3-2-2-2Rest as needed between reps Snatch Grip Sotts Press 9×5 Use the same weight for each set. Rest as... Read More
Thursday, February 6, 2020
Tabata Ski Erg Tabata Bike Tabata Jump Rope Tabata Row
Monday, January 13, 2020
A. 15 min: building to today’s solid heavy single Split jerk 1-1-1-1-1-1-1 repsB. tabata abmat situps 20x10x8
Tuesday, January 7, 2019
Complete as many rounds as possible in 12 mins of: 10 Toes-to-bars 3 Wall WalksA. AMRAP 12 minutes of: 10 toes-bar*scale to what you were... Read More
Thursday, December 26, 2019
Open Gym“Tabata” – Hollow Holds, Arch Holds, Dead Hangs and Straight Arm Planks : 8 x 20 secs / 10 secsTabata Hollow Hold Tabata Arch... Read More
Monday, December 9, 2019
Tabata Dumbbell Hang Squat Clean, pick load Rest 1 min Tabata Toes-to-bar Rest 1 min Tabata Dumbbell Shoulder-to-Overhead, pick load