Monthly Archives: July 2016

Friday, July 29 Gym Open @ 6:15am

After all, it is Bench Press day… PREPARATION: Row 30 calories Airdyne 20 calories 10 reps of Reverse Snow Angels (note the use of the towel) Episode 196: "Reverse Snow Angels" Here is a GREAT exercise for improving strength and … Continue reading

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Thursday, July 28 Gym Open @ 6:15am

Stay focused and good things happen PREPARATION: Row for 5 minutes 40 Double Unders (or 20 attempts at doing one) 30 Rubber band Pull Aparts 20 Jumping Lunges 10 Good Mornings with the bar STRENGTH: Deadlifts as follows: Set 1 … Continue reading

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Wednesday, July 27 Gym Open @ 6:15am

Jordan is now rockin’her new Oly shoes:) PREPARATION: 30 Easy Pulls on the Rower @ Rate 22 6 Seated Box Jumps (sit on a low box and then explode upwards to taller box) 25 Stronger Pulls on the Rower @ … Continue reading

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Tuesday, July 26 Gym Open @ 6:15am

Katie and Gillian were well prepared to join our crew – who knew hey were Olympians:) PREPARATION: Three rounds of: Row 200m 10 Muscle Snatch with bar STRENGTH: 12 Minutes to complete a heavy Complex of: 1 Hang Power Snatch … Continue reading

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Monday, July 25 Gym Open @ 5:15pm

Jordan learns how to wake surf under the watchful eye of Krista and Ben PREPARATION: 3 rounds of: run 1 loop 10 Pause Goblet Squats 5 Sit Ups/Push Ups  STRENGTH: E2Mo2M perform Front Squats as follows: Set 1 – 5 … Continue reading

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Friday, July 22 Gym Open @ 6:15am

  PREPARATION: EMOM for 5 minutes of: Row 15/12 Calories Then: 20 Arm Circles FWD/BWD 10 DB Bench Incline Press 10 DB Rows STRENGTH: E2MO2M, Bench Press as follows: Set 1 – 10 reps @ 65% Set 2 – 8 … Continue reading

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Thursday, July 21 Gym Open @ 6:15am

PREPARATION: Row 500m easy Perform 10 reps of each the following: Episode 190: "Landmine RDL (RDL Series 2/5)" The landmine RDL is a great way to develop the adequate balance and proprioceptive control to transition from a normal double leg … Continue reading

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