Warm Up: 100m Jog 3 rounds-10 alternating Toy solider kicks 5 inch worms (no pushup) w/ a twist10 alt. down sog calf pulses5 boot strap squats 2 rounds-Unweighted single leg deadlifts x 5/side-12 alternating shoulder taps (slow)-:15-20 second plank hold Build: Arms/Core: 3 Rounds:10-12 Seated Strict Press:30 Palm Plank14-16 Floor Press Every 4 Mins x...Read More
Warm Up: 6 min AMRAP (but take your time)5 Inch worms (without pushup on first round, knee push-up on second round)20 Jumping jacks10 Air squats with 2 second pause in bottom:20 wall shoulder stretch (forearms on wall, drop head down)20 Walk the dog steps Build: Legs Tabata 5 Rounds (5 mins) Alternate Movement, :10 rest...Read More
Warm Up: 2 Rounds Jog 200 Meters 10 Cobra Twists 10 Arm Circles forward 10 Arm Circles Back :20 Plank Hold (straight arms) Workout: You Choose today! Conditioning:“The 7”7 Rounds for time:7 HSPU/PIke Pushups7 KTE/ 20 Alt. Spiderman Planks7 Deadlifts/Side7 KBS7 Pullups/Towel Rows/alt. Renegade Rows (no pushups) *Hold the knee up for 1 full second...Read More
Warm Up: 2 Rounds10 Reach backs5 Inch worms10 Face down twisted crosses5 Knee push-ups10 Alt plank shoulder taps5 Air squats10 Alt Lunges Conditioning: 4 Rounds (20 Min Cap)Run 400 M50 Crossbody MTN Climbers (ea/leg = 1 rep)20 Single Arm Hang Power Cleans (10/ea) (switch every 5 reps)20 Alt. Goblet LungesRead More
Warm up: 30 jumping jacks 3 rounds-10 alternating Toy solider kicks 5 inch worms (no pushup) w/ a twist10 alt. down Dog calf pulses5 boot strap squats 2 rounds-Unweighted single leg deadlifts x 5/side-12 alternating shoulder taps (slow) Core: Every 2:30 x4 sets10 Teapots each side (down SLOW!)10 Side Plank Hip Raises Conditioning: For Time...Read More
Warm Up: 2 Rounds:5 Inch Worms w/ Push-Ups10 Down Dog Calf Pulses10 Slow Good Mornings10 alternating Cossack Squats 1 round::30 seconds jogs in place:15 seconds of high knees:15 seconds of butt kickers Build: Push Muscles Every 3:00 x 3 sets:-15 Floor Press on each arm-Straight Arm Plank for remaining time Conditioning: EMOTM x 16 Mins:Evens:...Read More
Warm Up: 2 Rounds10 Samson Lunges10 Toy Soldier Kicks5/5 Fire Hydrants10 Good Mornings10 Sumo Inch Worms (NO push up) Lower Body: Hamstrings Every 3:00 x 3 sets10 Good mornings (band, KB, Broomstick)10 ea/ single leg glute bridge Conditioning: 5 x 3 Min AMRAP:12 Squats6 Pushups12 Kettlebell Swings rest 1:00 b/w AMRAPSRead More
Warm Up: 3 Rounds8 Good Mornings10 Arm Circles8 Scap Push Ups5/5 Bird Dogs Core: 3 Rounds::10-:20 Hollow Hold10-20 V Ups10-20 Tuck Ups *Rest as little as possible between moves*Rest :60 b/w rounds Conditioning: Every 2 mins x 6 sets:10 Alt. DB Snatches20 Russian Twists with DB10 ea/side Suitcase DeadliftsRead More
Warm Up: 2 Rounds: Jog 200 Meters 10 Cobra Twists 10 Arm Circles forward 10 Arm Circles Back :20 Plank Hold (straight arms) “Big Floyd” 5-25-2020Cash In: Do some research. Read anti-racist articles and educate yourself. A starter list is attached compiled by our sister gym, Bull City Strength & Conditioning.https://docs.google.com/spreadsheets/d/1G9g0i73YYkYtsA9B1U6_VfCNHQP4XebBm07JHY6Mbic/edit?fbclid=IwAR0W_RVQ6illS7zjHoc55pLv-DggLR2OlpPnSpRgRVZJmFdAZbjHvZsviAw#gid=0 Complete (For Time): 800m...Read More
Warm Up: 1 Round 20 Hands behind head Goodmornings 20 Russian Twists 10 Twisted Crosses Face Up 5 Shoulder Tap Push-ups on Knees 20 Ice Skaters Build: Shoulders Every 2 Mins x 4 sets (8 mins)8-12/each Strict or Push Press with a 3 sec pause at the top of each rep *If you have 2...Read More
