Monthly Archives: April 2019

Thursday, April 18 Gym Open @ 6:05am

This fella has been hanging around bars for a while… PREPARATION: Row 500m 10 Push Ups +10 Sit Ups + 10 Air Squats 10 DB Bench Press 10 Single KB Deadlift Band Rows (or Cable Rows)  STRENGTH: Deadlift, working up … Continue reading

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Wednesday, April 17 Gym Open @ 6:05am

PREPARATION: Row/Bike/Ski/ Air Assault for 3:00 https://youtu.be/-hutN9oo-bU?t=59 STRENGTH: E2MO2M, for 6:00 (3 sets): 3 reps of  Sotts Press  (clean grip, pressing from the front-rack position in receiving) E2MO2M, for 6:00 (3 sets): 2 Clean Lift-Offs + Power Clean + Jerk … Continue reading

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Tuesday, April 16 Gym Open @ 6:05am

Jill’s attitude and effort is unremitting! PREPARATION: Row/Bike/Ski/Air assault 500m 5 reps of the Snatch warm-up with barbell Four sets of: 3 reps of Double Kettlebell Overhead Squats (stick to the tempo, slow descent, 3 second hold) Rest as needed … Continue reading

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Monday, April 15 Gym Open @ 5:00pm

Ryan is kinda’ strong… PREPARATION: Run 2 laps or Row/Ski/Bike 400m 20 Air Squats + 15 Hollow Rocks + 10 Push Ups + 5 Goblet  Squats with pause 10 Wide Stance Rock on Forearms + 10 Spiderman Rocks (these are hip … Continue reading

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Friday, April 12 Gym Open @ 6:05am

Donna (wo)man handles the Atlas Stone PREPARATION: Row 500m 10 reps of KB/DB Push Ups 10 Dual KB/DB Rows 50 DUs or 100 Single Unders STRENGTH: Bench Press as follows: 5 reps @ 50%, 5 reps @ 60%, 4 reps … Continue reading

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Thursday, April 11 Gym Open @ 6:05am

PREPARATION: Row/Bike/Ski/Air Assault 3:00 10 Good Mornings + 8 RDL Groovers + 6 Rubber Band Hip Hinge 5 Rack KB Box Squats STRENGTH: Deadlift as follows: 5 reps @ 50%, 5 reps @ 60%, 4 reps @ 70% (warm up … Continue reading

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Wednesday, April 10 Gym Open @ 6:05am

PREPARATION: Row 20/16 Calories 10 Rubber Band Perturbations  10 Cossack Squats with Reactive Perturbations 10 Marching Fall-outs on rings or TRX straps 10 Kneeling Heartbeat Pallof Presses with rubber band E2MO2M, for 6:00 (3 sets): 3 reps of Sotts Press  … Continue reading

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