This workout will be done in teams of 4. All 4 will cash in with 150 burpees, two people working at a time. Then you will go in sequence of what is written (Athlete A and B will do Part 1 while C and D rest. Once A and B are finished, athletes C...Read More
Lunges are done with a plate held overhead – if there is room, you may walk around the gym, otherwise do them in place. Arms are ideally locked out overhead, but as long as the plate doesn’t go below the top of your hair/head, you’re fine. Push presses are also recommended, but if you happen...Read More
For strength, follow the rep scheme carefully. Warm up sets do not count in these reps. Once you find a heavy 5, count that as your first set and continue adding weight for each set and reps as written. You should end up at a heavy single, but NOT max back squat. You should feel...Read More
“Honestly, man, its helps a lot” Craig C – 6:30pm regular. We’re keeping it going with the endurance workouts guys, be sure to check out these great and really challenging classes. Below are the upcoming dates that this class will run. (all at 6:30 pm) 6/24 7/1 7/8 7/15 7/22 7/29 Read More
Get out of work early on Friday? Want to get a quick workout in before you hit the beach for the weekend? Join Coach Sarah on the following dates for “The Friday Burn-out”. Class will be held at noon, and last for 45 minutes. What kind of workout can you expect? Think, high intensity intervals...Read More
For strength, you will do two complexes where one complex is a power snatch + overhead squat. Try to land in the power snatch and immediately ride it down into the OHS (as opposed to standing up and shifting your feet into a different position). Alternating EMOM for 12 minutes: 2 x (Power snatch +...Read More
We’ve done a lot of “legs” this past week, so while we want to keep getting stronger, stay sub maximal today and put in some work. The front squats should be heavy, but fast. Tabata is 20 seconds of work followed by 10 seconds of rest for 8 total rounds. You will do 32 total...Read More
Continue to work on your pull ups, but make them more challenging than last time. For the average person walking in the gym, it should be your goal to do a strict unassisted pull up. If you have an unassisted pull up, your goal is to do 10 or even 20 in a row. To...Read More
One of my favorite shots from “Thermal Kids Day” last weekend!!! This is a team workout consisting of bench press and running. The workout will be 30 minutes in length: the first 15 minutes will be for bench press and the second 15 minutes will be for running (no rest between the bench press portion...Read More
