Function: A.) 8 min. EMOM Double KB swing + db KB Clean +db KB Front Squat + db KB Press B.) For total calories: 1 min bike 1 min ski 1 min row 3 sets of each Complete in any order and rest as needed Perform/RX: A.) 8 min. EMOM Deadlift + Clean + FS...Read More
Function: A.) 8 min. EMOM 1 arm KB swing +clean +Front Squat 1 (L/R) B.) 3 rounds 20 KB swings (1.5,1) Run to grass and back 2x Perform/RX A.) 8 min. EMOM Pos 2 Hang Snatch + OHS 2 reps @ 65-70% B.) “SQT” Games Teens Event 3 rounds 10 snatch (75/55) Run to grass...Read More
Function: A.) 6 min. EMOM Double KB swing + Clean + Press L/R Heavy (1.5 / 1) * can do single arm variation as well B.) 5 rounds 3 min round, 1 min rest 4 KB Swings(2,1.5) 4 Burpee 4 Air Squats Perform/RX A.) 6 min. EMOM Deadlift + CandJerk @ 65-70% weight B.) 5...Read More
Function: A.) DB KB Front Squats 5×5 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 Weighted sit-ups Lunges w/plate OH Perform/RX: A.) Front Squats 5×3 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 T2B Lunges w/plate OH Compete: A.) Front Squats...Read More
You may not know Ariel yet, but you already want to be her when you grow up. And I’m sure her kids do too. She’s a role model on all fronts. The level of happy that this woman exudes is inspiring and uplifting. Oh, and she’s a complete superwoman, (with unicorn powers). What do you do...Read More
Function: A.) RDL’s 6×5 *Inbetween sets – 5 strict Pull Ups B.) For time: 30 KB DL (single 70, or double up) 30 cal row 30 burpees rest 5 min and repeat Perform/RX: A.) RDL’s 6×5 *In between sets – 5 strict Pull Ups(add wt) B.) For time: 30 DL (185/125) 30 cal row 30...Read More
One Class at 9am! Function: B.) For time: 1600 m row 50 goblet squats (1.5/44) 100 sit-ups 300 single unders 50 KB DL (53/44) 75 Step ups (24/20) Perform/RX: B.) For time: 1 mile run 50 OHS (95/65) 100 Med ball situps 150 DU 50 SDHP (95/65) 100 Box Jump Overs (24/20) Compete: B.)...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
Function: A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar 20 seconds (L/R) B.) 5 rounds 12 cal row 9 DB Push Press 6 Pull-ups Perform/RX A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar 20...Read More
Function: A.) 8 min. EMOM 2 – Double KB Clean and Press (double – 1.5 / 1) B.) Part 1 – (0:00 – 6:00) 6 Minute row for Meters PART 2 – (6:01 – 14:00) 8 Minute AMRAP 60 Single unders 15 Pull-ups or Ring rows 60 Single unders 15 K2E or Sit-ups Part 3 – (14:01 – 20:00) 6...Read More
