Monthly Archives: February 2019

Thursday, February 28 Gym Open @ 6:05am

PREPARATION: Row 500m 10 Good Mornings @ 75/45 10 Lilly Shrugs with KB or DB 10 reps of  “A”, “T”, “Y” with Crossover Symmetry STRENGTH: Using 100% of your recent Deadlift Max, complete the following:  1 set of 6 reps … Continue reading

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Wednesday, February 27 Gym Open @ 6:05am

PREPARATION: Row 500m Clean Technique Warm-Up 5 reps of each: Clean-Grip RDL Clean Pull from Below Knee Front Squat Hang Power Clean Clean from Below Knee then… One set of: 3 reps @ 95/65 lb Power Clean (no foot movement)  … Continue reading

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Tuesday, February 26 Gym Open @ 6:05am

Exceptional people! Today’s workout is a recovery session from top to bottom. Work accordingly.  PREPARATION: Row 500m easy Rubber Band Shoulder Prep 10 Shoulder Dislocates with PVC 10 reps of Hindu Push Ups  10 reps of Bottom’s Up Kettlebell Press … Continue reading

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Monday, February 25 Gym Open @ 5:10pm

Donnie always sets the standard… PREPARATION: Row 19 Calories or Run 2 laps 25 Air Squats + 20 Push Ups + 15 Sit Ups 10 Pull Ups + 5 Burpees 10 Pause Goblet Squats 10 Overhead Squats STRENGTH: Every 90 … Continue reading

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Friday, February 22 Gym Open @ 6:05am

PREPARATION: Row 19 Calories 19 Wall Balls 10 Bench Press @ 50% 20 Air Squats + 20 Push Ups + 20 Sit Ups STRENGTH: Met-Con WOD: For those people that would like to get this out of the way – … Continue reading

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Thursday, February 21 Gym Open @ 6:05am

PREPARATION: Row 500m 10 Good Mornings @ 75/45 10 Toe Touches (Downward Dog Position) 10 Glute Bridges with rubber band around knees STRENGTH: Using 100% of your recent Deadlift Max, complete the following:  1 set of 5 reps @ 50% … Continue reading

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Wednesday, February 20 Gym Open @ 6:05am

PREPARATION: Row 500m Clean Technique Warm-Up 5 reps of each: Clean-Grip RDL Clean Pull from Below Knee Front Squat Hang Power Clean Clean from Below Knee One set of: 3 reps of  Power Clean @ 95/65 (no foot movement) REST … Continue reading

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