by Paul Dyck | Apr 21, 2019 | Group S&C Workout
Monday 04-22-19 Strength/Skill EXTENDED WARM-UP Build to Working Weight for Deadlift Workout EMOM – 20 1:00 6-8 Deadlift @ 185/275# 1:00 Max Cal Bike (max Kcal) 1:00 Ring Dip (max ring dips) 1:00 Rest COOL DOWN 8:00-10:00 GROUP MOBILITY (Hammies, Hip...
by Paul Dyck | Apr 19, 2019 | Group S&C Workout
Filthy Fifty Split 25 box jumps 20/24” 25 jumping pull ups 25 KBS 40/60# 25 walking lunges 25 knees to elbows 25 push press 35/45# 25 sit ups 25 wall balls 14/20# 25 burpees 25 DU 3 min rest 25 DU 25 burpees 25 wall balls 25 sit-ups 25 push press...
by Paul Dyck | Apr 17, 2019 | Group S&C Workout
GYM NEWS: Just a reminder that 9:30am classes are shifted to 11:15am on April 18th and 29th as we are hosting the West St Paul Wildcats for two more sessions. Members are welcome to come in earlier and warm up / mobilize / work on weaknesses in the mezzanine before...
by Paul Dyck | Apr 16, 2019 | Group S&C Workout
Wednesday 04-17-19 Strength/Skill EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build to “Heavier” Single Squat Clean and Jerk* *Immediately before the workout, build up quickly to 20-30% heavier than workout weight FOR TIME “CALIFORNIA...
by Paul Dyck | Apr 15, 2019 | Group S&C Workout
Tuesday 04-16-19 FOR TIME “Legs, Lats & Lungs” Double Bells @ 35/50# 40 Front Rack Lunges 15 Pull Ups 40 Kcal Row 30 Front Rack Lunges 15 Pull Ups 30 Kcal Row 20 Front Rack Lunges 15 Pull Ups 20 Kcal Row 10 Front Rack Lunges 15 Pull Ups 10 Kcal...
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