Monthly Archives: June 2019

Friday, June 28 Gym Open@ 6:05am

PREPARATION: Row 24 Calories 12 Floor Press with bar 10 Incline Bench Press with bar 8 Bench Press @ 40% STRENGTH: E2MO2M, Bench Press as follows: Set 1 – 6 reps @ 75% Set 2 – 5 reps @ 77.5% … Continue reading

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Thursday, June 27 Gym Open @ 6:05am

PREPARATION: Row/Ski/Bike 500m/1000m 10 KB on Back Good Mornings 10 Inchworms 10 Rubber Band or Rope Rows 10 Med Ball Throws Against Wall STRENGTH: Deadlift as follows: *Set 1 – 8 reps @ 50%  *Set 2 – 6 reps @ … Continue reading

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Wednesday, June 26 Gym Open @ 6:05am

Throwback to 2013… PREPARATION: Row/Ski/Bike 3:00 25 Air Squats + 20 Sit Ups + 15 Push Ups + 10 Goblet Squats + 5 Push Ups 5 OHS + 5 Front Squats + 5 Back Squats with bar STRENGTH: “Death by … Continue reading

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Tuesday, June 25 Gym Open @ 6:05am

Ry-guy gettin’ after it! PREPARATION: Row 500m Snatch warm up 6 Snatch Pulls 6 Snatch High Pulls 4 more of each above with more weight STRENGTH: E2MO2M, for 16:00 (8 rounds) of: Halting Snatch Deadlift + Snatch Pull + Power … Continue reading

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Monday, June 24 Gym Open @ 5:00pm

Throwback to last year! PREPARATION: Run 2 laps or Row/Bike/Ski 500m 1:00 Wall Sit and then 25 Air Squats 1:00 Front Plank and then 25 Hollow Rocks 1:00 Dead-hang from the bar and then 10 Pull Ups warm up sets … Continue reading

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Friday, June 21 Gym Open @ 6:05am

  PREPARATION: 3 rounds of: 25 Pulls on Rower 8 TRX Strap Rows (or Ring Rows) or Barbell Inverted Rows 8 Incline DBell Press STRENGTH /Met-Con WOD: Bench Press as follows: 10 reps @ 50% 8 reps @ 60% 6 … Continue reading

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Thursday, June 20 Gym Open @ 6:05am

PREPARATION: Row/Bike/Ski 750m/600m 10 Good Mornings with KB on back 10 Seated Good Mornings with barbell 10 Toe Touches  10 Rubber Band Rows with partner STRENGTH: E2MO2M, for 12:00 (6 rounds), Deadlift as follows: 15 reps @ 40% 12 reps … Continue reading

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