Movement Warm-up Set 2 x Sets NFT 10 x GHD sit-ups 1 x <-> Handstand walk 10 x Supermans 10 x Kettlebell swings (Russian) A. 20 Minute AMRAP Kettlebell Swings Wallballs Toes to Bar Hand release Push-ups -There is no rep scheme to any of the movements. Perform until failure or when you start...Read More
Movement Warm-up Set 3 x Sets NFT 10 x Push-ups 10 x Jumping Pull-ups 30 x Mountain Climbers A. Lynn 5 x Rounds for MAX REPS Body weight bench Pull-ups There is no time limit to this workout. Rest as needed between rounds and sets. If you start tearing during the pull-ups, STOP what you...Read More
Movement Warm-up Set 2 x Sets NFT 10 x Shoulder Touches 20-30 x Double unders 10 x Jumping Lunges A. 10 Rounds AFAP 5 x HSPU 20 x Squats 30 x Double unders -Post results under comments Read More
Movement Warm-up Set 2 x Sets NFT 200M Row 10 x SDHP 10 x Burpees 10 Minutes of skill work: Kipping Pull-ups, Kipping HSPU, Kipping ring dips A. 3 x 8 weighted Pull-ups w/90 sec rest (supinated grip) B. 4 x 500m Row w/ work:rest @ 1:1 -Post results under comments Read More
Movement Warm-up Set 1 x Set @ 65% 500M Row 40 x Squats 30 x Sit-ups 20 x Push-ups 10 x Pull-ups 5 x Burpees A. Wittman 7 Rounds AFAP: 15 x Kettlebell swings @ 1.5/1 pood 15 x Power Clean @ 95lb/65lb 15 x Box jumps @ 24inch/20inch -Post results under comments Read More
Olympic Hour with Nic Scudamore tonight @ 6:30pm Kids Class @ 6:30pm in the progression room! Movement Warm-up Set 3 x Sets NFT 20-30 x Double unders or attempts “no singles” 10 x PVC Pass through 10 x OHS w/ PVC 2 x <-> High knees A. 15-20 Minute period to work up to...Read More
Movement Warm-up Set 2 x sets w/Barbell 10 x Hang Power Cleans 10 x Front Squats 10 x Press 10 x HBBS A. Bear Complex x 5 Rounds 7 x sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press -Rest as needed between rounds, you are not allowed to...Read More
Notes-The Olympic Lifting Class agenda will be the following: Tuesday-Snatch Thursday-Clean&Jerk Saturday-Auxillary lifts and make up We will no longer post the workouts up on the website for Oly lifting. Movement Warm-up Set GROUP WARM-UP A. Push Press – 5 x 3 w/2 min rest B. AFAP: 30-20-10 Box jumps Calorie Row Ball...Read More
Movement Warm-up Set 500M Row 2 x Sets NFT 10 x Barbell Front Squats 10 x Push ups 10 x Box jumps “games standard” 5 minutes to work on any mobility “Crash victim, Couch stretch..” A. GATOR 8 Rounds AFAP: 5 x Front Squats @ 185lb/135lb 26 x Ring Push-ups -Scale accordingly, beginner and intermediate...Read More
Movement Warm-up Set Junk Yard Dog Warm-up Clean & Jerk Progressions A. 15-20 Minutes to work up to a heavy single C&J B. AFAP: 30 x C&J @ 155lb/105lb OLYMPIC WEIGHT LIFTING CLASS 1. HBBS – 5 x 5 @ set weight 2. Snatch – 5 – 8 singles “increase weight by 5-10 lbs from...Read More
