Category Archives: Uncategorized

Friday, Deadcember 14 Gym Open @ 6:05am

Melanie expressing her core beliefs… PREPARATION: Row 750m/600m 10 Push Ups + 15 Air Squats + 20 Sit Ups 10 Thrusters with an empty bar 6 Thrusters @ 65/45 4 Thrusters @ heavier STRENGTH: E2MO2M, for 20:00 (10 rounds): 1 … Continue reading

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Thursday, Deadcember 13 Gym Open @ 6:05am

Abby nailed her lifts today! PREPARATION: Row 30/24 Calories 10 Slam Balls 10 Good Mornings 10 Lat Pulls with rubber band or rope STRENGTH: we are doing all of the following for “strength” if there is time for a Met-Con … Continue reading

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Wednesday, Deadcember 12 Gym Open @ 6:05am

PREPARATION: Row 600m 5 High Hang Power Cleans  + 5 Mid-Hang Power Cleans with the bar 5 Power Cleans + 5 Push or Split Jerks with the bar 5 single Clean & Jerks @ 50% 3 single Clean & Jerks @ … Continue reading

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Tuesday, Deadcember 11 Gym Open @ 6:05am

PREPARATION: Row 30/24 calories 10 reps of Seated DB Shoulder Press Burgener Warm Up STRENGTH: EMOM, Snatch-work ,for 20:00 as follows: Minutes 0-5: Heavy Double Overhead Squat Minutes 5-10: Heavy Double Snatch Balance Minutes 10-15: Moderate: 1 Pausing Snatch Pull … Continue reading

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Monday, Deadcember 10 Gym Open @ 5:15pm

PREPARATION: run 2 laps or Row/Ski/Bike 500m 1 round of “Cindy” 2 rounds of: 5 RDL’s 5 Sumo Stance RDL’s 5 Front Squats 5 Rev Lunges each leg 5 Goodmornings 5 Bent Over Rows STRENGTH: we will complete the Deadlifts … Continue reading

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Friday, Deadcember 7 Gym Open @ 6:05am

PREPARATION: Row 600m 10 DB Push Ups 10 Dips 10 Alternating  DB Bench Press STRENGTH: Decline DB Flyes: 10/8/6 reps Decline DB Bench Press: 10/8/6 reps Superset, for 3 rounds: 8 reps of Close-Grip Bench Press with bands: Max reps … Continue reading

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Thursday, Deadcember 6 Gym Open @ 6:05am

Jump on the Gainz Train PREPARATION: Row 500m 2 rounds of: 5 RDL’s 5 Sumo Stance RDL’s 5 Front Squats 5 Rev Lunges each leg 5 Goodmornings 5 Bent Over Rows STRENGTH: Met-Con WOD: 20:00 on the clock with 1 … Continue reading

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