by Paul Dyck | May 20, 2020 | Group S&C Workout
Thursday 5-21-20 A. E90 – 12 Odd Minutes: 5 Front Squat @ 31X1 Even Minutes: 5 Chin-Ups @ 21X1 or 10 Alt. Renegade Rows With two seconds up and two seconds down for each rep. B. 10 Minute Ladder starting at two reps and climbing by two reps for each movement...
by Paul Dyck | May 19, 2020 | Group S&C Workout
Wednesday 05-20-20 A. 4 Min work 1 Min rest for FIVE ROUNDS with 1 DB or KB @ 35/50# Box height @ 20/24″ “Beat Box” 10 DB Box Step Ups 10 Pull-Ups 10 Box Jumps 10 Dips (ring, box or bench) 10 DB Box step overs 10 Devils Snatch (not alternating 5...
by Paul Dyck | May 18, 2020 | Group S&C Workout
Tuesday 05-19-20 GYM NEWS: Happy Tuesday everyone! Hopefully everyone had a great long weekend and enjoyed some down time. It’s been two months since we’ve now closed down and I hope the light at the end of the tunnel is getting closer. We still...
by Paul Dyck | May 18, 2020 | Group S&C Workout
Monday 05-18-20 Happy May Long Weekend everyone!!! Hopefully you’re enjoying some fun in the sun and maybe a workout or two! We hope that this will be our last virtual holiday WOD as the weather is getting nicer and we should be able to do future workouts...
by Paul Dyck | May 15, 2020 | Group S&C Workout
Saturday 05-16-20 Team WOD “Bustin Justin” 40 Min you go I go w. two DB’s @ 30/40# +/- 5 Renegade rows into devils press 6 Weighted step-ups 5 Hang cleans or KB\DB cleans 5 Push press 1-minute run, row or bike *Complete one full round partner two...
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