by Paul Dyck | Mar 18, 2019 | Group S&C Workout
Tuesday 3-19-19 25 Min Grinder “Heavy As Hell” 3-5 Deadlift @ 200/285# 6 Strict C2B / Pull Ups / Ring Rows @ 31×1 (tempo only on the ring rows) 8 Box Step Overs (4/leg) @ 35/50# Kettlebells 10 DB Bench / Floor Press 1 Sled Push 270 (6plates) /360 (8 plates) *Pick...
by Paul Dyck | Mar 17, 2019 | Group S&C Workout
Monday 3-18-19 20 Min AMRAP with a waterfall start (1 min delay) “Shoulder Check” 10/12 Kcal Row 10 BB Thrusters 65/95# 10 Box Jump Over’s 20/24” 10 KBS 50/70# 10 HRPU Rest 1 Minute *All weights chosen should be done at a weight that the exercises performed will be...
by Ali Jacoby | Mar 16, 2019 | Group S&C Workout
Sunday 03-17-19 Workout Of the Day With a running clock: (Time cap 35:00) 25 burpee box jump overs@20/24″ 50 wallballs @14/20# -rest 3:00- 21-15-9 DB squat cleans@35/50# cal row -rest 3:00- 21-15-9 DB C&J @35/50# ring dips -rest 3:00- 50 wallballs 25 burpee...
by Paul Dyck | Mar 15, 2019 | Group S&C Workout
Saturday 3-16-19 GYM NEWS: Well it’s another fun Open workout This week. TO make the workout “fun” and challenging for classes we’re going to modify the workout so you can get a little more of a sweat on. For those of you wanting to hit the...
by Paul Dyck | Mar 14, 2019 | Group S&C Workout
Friday 3-15-19 A. 15 Minute Build Hang Power Snatch + Snatch Balance Or Two Hang Power Snatch (geared towards athletes who DO NOT have a perfect overhead squat. B. “Siamese” Synchro WOD 15 Min AMRAP 30 Double Unders / 60 Single Skips 8 KB Snatches / Arm 40/60 # +/- 10...
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