All Levels: A.) Back Squat w/ Pause 7x2reps *Pause on first rep for 3 seconds *Inbetween Sets 3-5 strict Chin Ups Function: B.) 5 rounds 10 Burpees 5 Heavy goblet squats or heavy slamball squats Perform/RX: B.) 5 rounds 10 Bar facing burpees 5 Front Squat (185/125) Compete: B.) 5 rounds 10 Bar facing burpees...Read More
Function: A.) Bent Over Row 5×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) With a partner accumulate 100 Wallball Sit-ups 100 Double KB Push Press (1.5/1) Perform/RX: A.) Bent Over Row 5×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) With a partner accumulate...Read More
Function: A.) Bent Over Row 6×10 Single Leg RDL’s 6×5 B.) 21-15-9 Dbl KB Swings Dbl KB Fronts Squats Step ups (24/20) Perform/RX: A.) Bent Over Row 6×10 Single Leg RDL’s 6×5 B.) 21-15-9 Squat Cleans (115/75) Box Jumps (24/20) Compete: A.) Bent Over Row 6×10 Single Leg RDL’s 6×5 B.) 21-15-9 Squat Cleans (135/95)...Read More
Function: A.) DB- KB Front Squat w/ Pause 4×3 *Pause on all 3 reps for 2 sec. *Inbetween Sets 3 strict Chin Ups B.) 15 min AMRAP 5 ring rows 5 Push-ups 10 Air Squats Every 2 rounds perform 15 KB Swings Perform/RX: A.) Front Squat w/ Pause 4×3 *Pause on all 3 reps for...Read More
All Levels: A.) Double KB Deadlifts 6×10 *After each set Farmers carry 20 ft then rest 30 sec. Function: B.) 8 min AMRAP 2 burpee 2 ring row 4 burpee 4 ring row 6 burpee 6 ring row and so on… Perform/RX: B.) 8 min AMRAP 2 burpee 2 C2B 4 burpee 4 C2B 6...Read More
Function: 4 rounds A1) Sprint to grass and back A2) Dumbell Snatch x6 (3L/R) *Rest 1 min. DB should be heavy as possible. Do not sacrifice form B.) For time: 10 Ring Rows and 10 Push-ups 40 KB DL 10 Ring Rows and 10 Push-ups 30 Goblet Squats 10 Ring Rows and 10 Push-ups 20...Read More
So this “21 Questions…” comes with notes from me. Because Bromberg, as people lovingly call him, is someone you have to know to fully understand. This Marine has been through his share of hard work and sacrifice but his sarcasm and playfulness never waver. Truly, it’s members like Mike that bring life into the gym. What do...Read More
