by Paul Dyck | Mar 18, 2024 | Group S&C Workout
Tuesday 03-19-24 Workout Of The Day A. E90 – 5 2 Squat cleans (singles or touch & go) B. E4M – 5-3-1 @ 75, 85, 95% Squat Clean C. E 2:30 x 3 Squat clean 1-1-1 @ 95, 100, 101% +++ D. For Time 24/30 Kcal ECHO Today we finish up our squat clean cycle. Aim...
by Paul Dyck | Mar 17, 2024 | Group S&C Workout
Monday 03-18-24 Workout Of The Day A. E2M – 7 BB Strict Press 5-4-3-2-1-1-1 B. EMOM – 10 “Savagery” 3 Power Cleans 3 Front Squats 3 Push Jerks RX: 95/135# Int: 65/95# Beg: 55/75# +/- Today’s workout is a little strict pressing strength....
by Paul Dyck | Mar 16, 2024 | Group S&C Workout
Sunday 03-17-24 Workout Of The Day “Body Armor Endurance” EMOM 28 ( 7 rounds) Complete 8-12 Reps of each Min 1: Half kneeling DB shoulder press right Min 2: Half kneeling DB shoulder press left Min 3: Alternating DB hang clean Min 4: Burpees Rest exactly...
by Paul Dyck | Mar 15, 2024 | Group S&C Workout
Saturday 03-16-24 Workout of The Day Open Workout 24.3 The 8:30am and 9:45am class will be hitting the Open workout as prescribed. If you’re signed up for the open and need to be judged, come to 11am and perform the workout at that time. Is workout has a fifteen...
by Paul Dyck | Mar 14, 2024 | Group S&C Workout, Starke Sweat
Friday 03-15-24 Workout of The Day “Tri Sprint Intervals” 5 Rounds of… AMRAP – 4 20/24 Kcal Ski 30 x 40’ Shuttle Runs Max Calorie ECHO with remaining time *Rest 4 Minutes Between Rounds Today is all about the cardio. You have a 1:1 work/rest ratio...
by Paul Dyck | Mar 13, 2024 | Group S&C Workout
Thursday 03-14-24 Workout of The Day A. E90 – 5 2 Deadlifts B. E4M – 3 3 Deadlifts @ 70, 80, 90% C. “Awww Ship!” (cap 20) 20-19-18-17-16-15-14-13-12-11 Kcal Row 10-9-8-7-6-5-4-3-2-1 Burpees over the rower Today we continue to build in our...
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