by Paul Dyck | May 11, 2018 | Group S&C Workout
Saturday 5-12-18 Workout Of The Day 25 Min Partner AMRAP “Tag Team’s Back Again” 10 Deadlift 225/315# 15 HSPU @ 25/45# 20 Hang Squat Cleans @ 95/135# 25 Burpee Pull Ups 30 Ring Rows 40 Renegade Rows w. Push Up @ 35/50# 50 Kcal Row Weightlifting: Snatch 3 each @...
by Paul Dyck | May 10, 2018 | Group S&C Workout
Friday 5-11-18 Workout Of The Day 5 RFT “The Pump” Row 250m 10 DB Squat Cleans 50’ Kettlebell OH Carry 50’ Kettlebell Loaded Carry (arms at your sides) 10 Ring Dips * Use the same weight kettlebells for OH & loaded carry. If an athlete is not going OH...
by Paul Dyck | May 9, 2018 | Group S&C Workout
Thursday 5-10-18 Workout Of The Day “Beach Prep” 4 Rounds NFT 10 Bench Press or DB Chest Press 10 DB Row / Arm 10 Deficit Lunges / Leg (Barbell or Kettlebells in front rack position) 20 Alternating Bicep Curls (10/arm) 100 Wall Ball Sit-Ups Followed by 25...
by Paul Dyck | May 8, 2018 | Group S&C Workout
Wednesday 5-09-18 In Teams of two share the load “Roundhouse To The Nuts” 2000m Row 10 Ring Muscle Ups 20 C2B Chin Ups 30 DB Snatches 50/70# 40 Wall Balls 20# @ 10’/30 @ 11’# 50 T2B/C2B Combo 40 Wall Balls 20# @ 10’/30 @ 11’# 30 DB Snatches 50/70# 20 C2B Chin Ups 10...
by Paul Dyck | May 7, 2018 | Group S&C Workout
Today’s workout has a 300m run in it. Please pay attention while running in the parking lot. We will be creating some alternative run options with a GPS so we have them when needed. Stay safe my friends… Tuesday 5-08-18 Workout Of The Day “Long &...
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