Tuesday Supplemental Gymnastics 3 x 4 Bar Muscle Ups 3 x 4 L Hang Pull Ups 3 x 1 Legless Rope Climbs 3 x 8 Chest to Bar Butterfly Pull Ups Supplemental Strength/Power 6 x 3 Overhead Squat 8 x ... Read More
Monday Supplemental Gymnastics 1 Max Rep Strict Handstand Push Ups 2 x 15 Deficit Handstand Push Ups 2 x Max Reps Ring Muscle Ups 48’ Handstand Walk Supplemental Strength 5 x 5 Pendlay Row 5 x 8 Single Arm Row ... Read More
Friday Supplemental Strength Max Rep Bar Muscle Ups 5 x 5 Behind the Neck Snatch Push Press 4 x 10 Incline Bench Press (after flat bench) Strength Bench Press 8 x 10 Rope Climbs 8 x 2 Every 3:30 Minutes ... Read More
Thursday Supplemental Strength 3 x 10 Deadlifts (After Squats) Strength Back Squats 6 x 10 GHD Sit Ups 6 x 15 (8) Every 3:30 Workout of The Day 40-30-20-10 Overhead Lunges 45/25 35/15 25/10 12 Toes to Bar and 200 ... Read More
Deanna Mellos Athlete of the Month There is no doubt that our team members are not only fit, but highly spirited and loyal individuals. Many have been around for a very long time and Deanna Mellos, our Athlete of Month, ... Read More
Please Post Total Calories to Comments on The Blog Wednesday Supplemental Max Distance Handstand Walking 18 Minutes Every Minute on The Minute Minute 1: 6 Deficit Handstand Push Ups Minute 2: 8 Pendlay Row Minute 3: 20 Second L Hang ... Read More
Tuesday Supplemental 3 x 3-5 Ring Muscle Ups 3 x 1 Pull Over + 1 Bar Muscle Up Power Clean and Jerk 5 x 1 Every 1:30 Clean and Jerk 3 x 1 Every 2 Minutes Workout of The Day ... Read More
Monday Supplemental Power 4 x 1 Snatch Balance 4 x 2 Overhead Squat Shoulder Mobility and Snatch Skillwork Power EMOM x 18 Minutes Minute 1: 1 Hang Snatch + 1 Snatch Minute 2: 10 Chin Ups Minute 3: 10 Straight ... Read More
Supplemental Strength 7 x 1 Overhead Squat Strength Front Squat 7 x (3) 7 Strict Handstand Push Ups 7 x 6 Every 3:30 Minutes Workout of The Day 12 Minute AMRAP 15 Front Squats 155/105 135/95 115/85 30 Wall Balls ... Read More
Supplemental Power 5 x 2 Cleans or Power Cleans @ 85-90% 5 x 10 High Row 5 x 10 Single Arm Row Strength T Bar Row 6 x 10 Hollow Rocks 6 x 20 Every 3:30 Strict Pull Ups 3 ... Read More
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