Friday’s Workout: 4-5-19

Skill: For 8 minutes, practice the art of the double under. If you are working on getting your first double under, practice the foundations (hand position and speed, correct jump mechanics, etc) If you can string 2-5 together on a good day, practice getting one or two double unders, then transitioning into singles. Getting good […]

Thursday’s Workout: 4-4-19

Conditioning: “Ray Charles” Black or RX: Complete the following for as many rounds and reps as possible of: In 3 minutes complete as many rounds and reps of: 12 Dumbbell Deadlifts 50#/35 9 Shoulder to overhead reps 75#/55 3 Dead hang pull ups Rest 1 minute, then: In 3 minutes complete as many rounds and […]

Wednesday’s Workout: 4-3-19

Strength option: Bench press: Find 1 RM *if you are not interested in testing your 1 RM, complete the following: 8 reps @ 70% of 1 RM 6 reps @ 75% of 1 RM 4 reps @ 80% of 1 RM 10 reps @ 60% of 1 RM Olympic Lifting Option: Push or Split jerk: […]

Tuesday’s Workout: 4-2-19

Skill: For 8 minutes, practice one of the following progressions for the handstand push up Box handstand push ups Getting into a handstand on the wall   Partial ROM HSPU Full ROM HSPU strict or kipping Conditioning: “Frank Sinatra” Black or RX: In 20 minutes, complete as many rounds and reps as possible of: 1 […]

Monday’s Workout: 4-1-19

Spring is in the air, the Open is over, and it’s time for a fresh start! For those of you who want to work on getting stronger, this is a great time to do so. We will have the option of testing 1 RM’s this week to establish a baseline. After this, we will be […]

Friday’s Workout: 3-29-19

Conditioning: With a partner, complete the runs together, and split up the barbell and gymnastics exercises, you go, I go style! Black or RX: for time: Run 400 meters 80 push ups Run 400 meters 60 toes to bar Run 400 meters 40 hang cleans 115#/80 Run 400 meters Green or Scaled: or time: Row […]

Thursday’s Workout: 3-28-19

Strength Work: Complete 2 reps, every minute, on the minute for 10 minutes of one of the following options: Choose one of the following options: Strength Option: Bench Press @ 80% of 1 RM Olympic Lifting Option: Push or split jerk @ 80% of 1 RM Green strength option: landmine press (3 reps on each […]

Wednesday’s Workout 3-27-19

Conditioning: Black or Rx: Complete as many rounds and reps for 5 minutes of:  12 Burpees 12 Deadlifts 135#/95 Rest 2:00 Complete as many rounds and reps for 5 minutes of:  9 Burpees 9 Deadlifts 185#/135 Rest 2:00 Complete as many rounds and reps for 5 minutes of:  6 Burpees 6 Deadlifts 225#/155 Green or […]

Tuesday’s Workout: 3-26-19

Strength Work: Complete 2 reps, every minute, on the minute for 10 minutes of one of the following options: Choose one of the following options: Strength Option: Back squats @ 80% of 1 RM Olympic Lifting Option: Power or squat snatches@ 80% of 1 RM Green strength option: Goblet squats (5 reps with a moderate weight) […]

Monday’s Workout: 3-25-19

Conditioning: Black or RX: Partner workout! One person works, while one person rests: From 0- 3 minutes, complete as many Power cleans 95#/65 as possible From 3-6 minutes, complete as many double unders as possible From 6-9 minutes, complete as many front squats 95#/65  as possible From 9-12 minutes, complete as many calories on the […]