by Ali Jacoby | Dec 9, 2019 | Group S&C Workout
Tuesday 12-10-19 Workout Of the Day With a running clock: Time cap: 35 minutes 7 RFT 7/9 cal row 7 t2b 7 box jumps 7 pushups -rest 3:00- 7 RFT 7/9 cal bike 7 pullups 7 DB front squats @35/50# 7 shuttle runs *Modification option: athletes perform 5 rounds instead of 7...
by Ali Jacoby | Dec 8, 2019 | Group S&C Workout
Monday 12-09-19 Workout Of the Day A. 15 min build Snatch Complex 1 snatch pull + 1 power snatch + 1 squat snatch + 1 OHS *experienced atheltes will perform all reps from ground, newer athletes from hang B. For time: Time cap: 16 min 10-9-8-7-6-5-4-3-2-1 Power snatch...
by Ali Jacoby | Dec 8, 2019 | Group S&C Workout
Sunday 12-08-19 Workout Of the Day AMRAP x 24 mins* 250m row 12 DB hang snatch 60 DU 24 KBS 0.5 mile bike 12 single arm DB thruster (6/side) *Every 3:00 perform 10-12 burpees before continuing where you left off ...
by Ali Jacoby | Dec 6, 2019 | Group S&C Workout
Just a friendly reminder that the Starke Christmas Party is TONIGHT!!! All are welcome to come join us and celebrate! We will be going to Roxy Lanes @5pm, followed by a potluck at the gym afterwards. We plan to be back at Starke around 7:30pm for those that want to...
by Ali Jacoby | Dec 5, 2019 | Group S&C Workout
Friday 12-06-19 Workout Of the Day A. EMOM x 21 (7 rounds) 1: 5 HSPU (kipping, strict, deficit, etc.) 2: 50 DU 3: 18/15 cal row B. Accessory Work: 3 rounds 20 banded tricep press downs 15 KB floor press into 0:30 KB hold rest as little as...
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