Tuesday

  Tuesday’s Work A1. Weighted Pull-Up (Scale, Feet Elevated Ring Row), 3-4 reps; rest :30 x3 A2. Push Press, 4-6 reps; rest 1:30 x3 then: 3 Rounds For Time: 25 Russian KB Swings @2/1.5 pood 20 Ring Dips then: 4:00 Max Double...

Monday

  Monday’s Work A. Every 2:00 5-6 Back Squats (may increase weight but keep sub maximal) x5 B. EMOM 12: ODD- 10-12 Wall Ball Shots EVEN- 10-12 Calorie Row Cash Out: 3 Rounds (Not timed): 12-15 GHD Situps 20m Burpee Broad Jumps 25 Double...

Saturday

Here we go guys! The fun has begun already! More details for tomorrow, so things will go smoothly and we get you your best Open experience. PLEASE READ through if you are signed up to complete your workout Saturday. 1. There will be someone at the gym as early as...

Friday

Alright everybody! This is going to be a good one and Saturday is the big day. Remember, we want everybody that can to come in for 16.1 on Saturday. We will put up heat sheets tomorrow for sign ups! Giddy Up!   *If you absolutley can not make Saturday, for any...

Thursday

  Thursday’s Work NFT Day! A1. Deadbugs against wall, 10 reps; rest :20 x2 A2. Deabugs against wall with 2 leg descent; 10 reps; rest :20 x2 A3. Deadbugs with contralateral push; 10 reps; rest 1:00 x2   B1. Bottoms Up KB Screwdriver, 8-10 twists/arm;...