Category Archives: Uncategorized

Monday, May 20 Workout will be outside on the front lawn @ 5:00pm

Even a few of muh boyz are stoked… PREPARATION: 20 Air Squats + 15 Wall Balls + 10 Push Ups + 5 Burpees 15 Jumping Jacks + 15 Sit Ups + 15 Wall Jumps 5 D-Ball Throws over the Shoulder … Continue reading

Posted in Uncategorized | Leave a comment

Friday, May 17 Gym Open @ 6:05am

PREPARATION: 3 rounds of: Row/Bike/Ski 18/15 Calories  10 L-Seated 1 Arm DBell Press (5L/5R) 10 DBell Rows (5L/5R) STRENGTH: E2MO2M, Bench Press as follows: Set 1 – 6 reps @ 75% Set 2 – 5 reps @ 77.5% Set 3 … Continue reading

Posted in Uncategorized | Leave a comment

Thursday, May 16 Gym Open @ 6:05am

PREPARATION: Air Assault Bike for 25/20 Calories 15 Thrusters with bar 20 Rubber Band Lat Pulls 10 Good Mornings STRENGTH: Deadlift as follows: 5 reps @ 50%, 60%, 70% and 80% then, perform Rack Pulls from just below the knee … Continue reading

Posted in Uncategorized | Leave a comment

Wednesday, May 15 Gym Open @ 6:05am

Journey toward strength…    (words courtesy of @ ironamacfitness) PREPARATION: 30 Easy Pulls on the Rower/Bike/Ski 6 Seated Box Jumps (sit on a low box and then explode upwards to taller box) 25 Stronger Pulls on the Rower/Bike/Ski 5 Seated … Continue reading

Posted in Uncategorized | Leave a comment

Tuesday, May 14 Gym Open @ 6:05am

PREPARATION: Row/Bike/Ski 3:00 1 length of hallway of Band-resisted Crocodile Walk  Snatch Warm-up STRENGTH: E2MO2M, for 24:00 (12 sets): 1 reps of Snatch  Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+ … Continue reading

Posted in Uncategorized | Leave a comment

Monday, May 13 Gym Open @ 5:00pm

  Who is in your Wheelhouse? PREPARATION: Run 2 laps or Row 500m 20 Air Squats + 15 Sit Ups + 10 Push Ups + 5 Pull Ups 10 Goblet Squats with rubber band around knees 10 OHS with PVC … Continue reading

Posted in Uncategorized | Leave a comment

Friday, May 10 Gym Open @ 6:05am

PREPARATION: Row 500m 60-second Handstand Hold 60-second Static Hang 10 Seated Dumbbell Shoulder Presses 10 Weighted Pull Ups STRENGTH: Superset the following 5 rounds: 6,5,4,3,2 reps of Incline Bench Press @ 75%, 80%, 85%, 90%, 95% 4 reps each side … Continue reading

Posted in Uncategorized | Leave a comment