Monthly Archives: January 2020

Friday, January 31 Gym Open @ 6:05am

One way to break up the pain… PREPARATION: Row 25/20 Calories 5 Push Ups + 20 Empty Bar Presses + 10 Empty Bar Rows 10 DB Flyes 10 DB Incline Flyes 10 One Arm DB Rows (each side) STRENGTH: Superset … Continue reading

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Thursday, January 30 Gym Open @ 6:05am

PREPARATION: Row/Ski 500m or Bike 1000m 10 Good Mornings @ 75/45 10 Toe Touches (Downward Dog Position) 10 Glute Bridges with rubber band around knees STRENGTH: Using 100% of your Max, complete the following:  1 set of 5 reps @ … Continue reading

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Wednesday, January 29 Gym Open @ 6:05am

PREPARATION: Row/Ski/Bike 25 Calories 3 reps (in the video, he does 5 reps) of the following Barbell Complex warm-up: STRENGTH: E2MO2M, for 20:00 (10 rounds): 1 rep of Clean & Jerk  start @ 50% and build to today’s Heavy Single … Continue reading

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Tuesday, January 28 Gym Open @ 6:05am

PREPARATION: Row/Ski/Bike 25 Calories 5 reps of Elevator Sit-Up https://wolfbrigade.com/elevator-sit-ups/ 5 reps of Weighted Rocking Chair Weighted Rocking Chair 3 rounds of the Snatch Complex: 1 Muscle Snatch + 2 Strict Behind the Neck Press + 2 Drop Snatch STRENGTH: … Continue reading

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Monday, January 27 Gym Open @ 5:00pm

PREPARATION: 30 seconds “on”; 30 seconds “easy” for 4:00 o any erg 10 McGill Sit Ups + 5 “Feet to Floor” 2 rounds of the following Barbell Warm-up drill: >5 Deadlift+ 5 Pendlay Rows + 5 High Hang Power Cleans … Continue reading

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Friday, January 24 Gym Open @ 6:05am

PREPARATION: Row/Ski/Air Assault/ Bike for 20 Calories 10 Push Ups + 10 Sit Ups + 10 Air Squats + 5 “Floor to Feet” STRENGTH: Incline Bench Press with bar or DB’s (you decide): 5 sets of 3 reps @ 65%, … Continue reading

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Thursday, January 23 Gym Open @ 6:05am

  Cody and Jordan PREPARATION: Row/Ski 500m or Bike 1000m 10 Good Mornings 10 Inchworms 10 Rope Rows STRENGTH: E2MO2M, for 16:00 (8 rounds): Deadlifts, from a set of bumpers (choose at least 25’s to start from) 8 reps @ … Continue reading

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Wednesday, January 22 Gym Open @ 6:05am

Hangin’ with the cool kidz… PREPARATION: Row/Ski 600m or Bike 1200m 10 Med Ball Cleans 6 Hang Power Cleans @ 65/35 5 Hang Squat Cleans @ ^ 4 Power Cleans @^ 3 Squat Cleans @^ STRENGTH: E2MO2M, for 20:00 (10 sets), … Continue reading

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Tuesday, January 21 Gym Open @ 6:05am

She still has the crazy skillz and strength! PREPARATION: Row/Ski/Bike 3:00 EMOM, for 5:00, perform: 5 reps of DB Snatch Left Arm Hold at top for 10 seconds 5 reps of DB Snatch Left Arm Hold at top for 10 … Continue reading

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Monday, January 20 Gym Open @ 5:00pm

PREPARATION: 30 seconds “on”; 30 seconds “easy” for 4:00 o any erg 10 McGill Sit Ups + 10 Single-leg Glute Bridge and Hold 2 rounds of the following Barbell Warm-up drill: >5 Deadlift+ 5 Pendlay Rows + 5 High Hang … Continue reading

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