by Paul Dyck | Apr 4, 2024 | Group S&C Workout
Friday 4-05-24 Workout Of The Day A. E2M – 9 Bench Press 5-4-3-2-1-2-3-4-5 B. “Have A Ball” Work 3 minutes Rest 1 minute x 5 Rounds: 50-40-30-20-10 Wall Balls 14/20# Max Calorie Row Today is a two part workout with some bench press strength in the...
by Paul Dyck | Apr 3, 2024 | Group S&C Workout
Thursday 4-04-24 Workout Of The Day “Toe Rope” (cap 28) For Time: 30-20-10 Toes to Bar (double the reps for hanging leg raise) 400/500m Row Directly Into… 3-2-1 Rope Climbs (15′) (10,8,6 chin ups) 400/500m Row Today’s workout is a longer...
by Paul Dyck | Apr 2, 2024 | Group S&C Workout
Wednesday 4-03-24 Workout Of The Day A. E90 – 6 1-2 Deadlifts B. Max Repetitions of Deadlifts @ 90% (to technical failure) C. “Power-Up” (cap 18) 10 Rounds For Time: 200 Meter Ski 10-1 Hang Power Cleans 85/115# Today we have a little three part...
by Paul Dyck | Apr 1, 2024 | Group S&C Workout
Tuesday 4-02-24 Workout Of The Day “The Admiral” (cap 25) 3 Rounds For Time: 20 Burpee Pull-ups 20 Alternating Front Rack Lunges 20 Box Jumps 20/24” Barbell weight 65/95# Option 2: (cap 25) 5 Rounds For Time: 10 Burpee Pull-ups 20 Alternating Front Rack...
by Paul Dyck | Mar 31, 2024 | Group S&C Workout
Monday 4-01-24 Workout Of The Day A. Back Squat E2M – 9 Back Squat 5-4-3-2-1-2-3-4-5 B. “Only Fools Rush In” (cap 15) 21-15-9: Front Squats Kcal ECHO Bike Power Cleans Kcal Ski Barbell: RX: 65/95# Int: 55/75# Beg: 45/55# +/- Today’s...
by Paul Dyck | Mar 30, 2024 | Group S&C Workout
Sunday 3-31-24 Workout Of The Day “Balls Of Fury” 4 Rounds 500m Ski 10 Burpees to a target 15 Push ups 20 Medball squat cleans 14/20# Today’s workout is a little bit more conditioning related. Peace yourself accordingly to keep moving and enjoy those med ball...
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