A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success. Offering fitness and nutritional coaching to maximize your results.
Month: April 2015
Month: April 2015
View Public Whiteboard Gymnastics Skill Work: Handstand Work 3×10 Tuck-Up handstands 5x30s Handstand Hold w/Spot 3x30s Hollow Body Holds 3×3 Ring Pull-ups (false grip, High pull w/spot) 2×2 Skin the Cat (advanced)
View Public Whiteboard Weightlifting Back Squat (8×2) -@60% of your 1 rep max. -No sleeves or belt. Form focus. Keep rest very short. 3 Rounds: 50 Double Unders 10 Power Cleans 135/95 15 Toes to Bar
View Public Whiteboard Half Tabata: Hollow Hold Plank Hold Plank Hold L/R Banana Rollx2 Isabel For Time: 30 Snatches 135/95
View Public Whiteboard Weightlifting Deadlift (1×5) Add 5-10lbs. to previous 5 rep max. Controlled descent, no bouncing. 4 Rounds: Row 500m 30 Wallballs 20/14 20 Pull Ups
View Public Whiteboard Weightlifting Bench Press (5-5-5-5-5) Progressive Loading 3 Rounds: 2 Rope Climbs 12 Incline Push-Ups on Rings 22 Box Jump Overs 24/20″
View Public Whiteboard Weightlifting Weighted Pull-ups (5×3) -As Heavy As Possible each round. -Use the Lightest band possible if you do assisted pull-ups. 3 Rounds: 15 Thrusters 95/65 5 Muscle Ups
View Public Whiteboard With a Partner each will complete for a total time: 4x200m sprint 2x400m sprint 1x800m sprint One person works while one person rests.
View Public Whiteboard Weightlifting Squat Clean (10×2) -Focus on form. -Drop and Reset. -Newer Athletes practice clean to front squat. -10 minute time cap. 4 Rounds: 10 Hang Power Cleans 135/95 15 Push-Ups Rx+-155/105 HR Push-Ups
View Public Whiteboard Weightlifting Deadlift (1×5) -@ 90% of 5 Rep Max found in previous weeks. -No bouncing at the bottom. Slow eccentric contraction down. AMRAP 20 Minutes: Run 400m 10 Power Snatch 135/95
View Public Whiteboard Weightlifting Back Squat (5-5-5-5-5) For Time: Row 1k 50 OHS 95/65 30 CTB