Ethan working through Handstand Push Ups last week. Programming -Monday- Lots of cleans to start the week! Hitting a Clean complex to practice and for strength work followed by an ascending ladder of Hang Power Cleans and Lateral Burpees over the Bar. It's quick but challenging so push the pace as able. [...]
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Throwback pic to cooler weather. Marshall and the crew working on cleans! Programming -Monday- Working up to a 3RM Shoulder Press for the day followed by a gymnastics triplet of Handstand Push Ups, Ab Mat Situps, and Air Squats. Short rep scheme to keep you moving and build volume on these movements. [...]
🔷 Strawberry Lemonade FitAID is back in stock! Sean working on Ring Dips Programming -Monday- Getting in some barbell volume to start the week with a descending ladder of Power Cleans and Runs. Good news is the runs decrease as well! Strength time has a clean complex to practice technique and [...]
Austin working through Toes-to-Bar Programming -Monday- Maxing out the Bench Press to kick things off! If you haven't been hitting the bench days consistently then be smart and work to a heavy set as there will be options as always. Workout is short and sweet with Strict Burpee Pull Ups and Double [...]
Ethan working the bench press with Sean spotting. Programming -Monday- Bench Press for a deload day. We'll go heavy again with a chance to max next week. Workout is an EMOM format building strength in gymnastics with Ring Push Ups, Strict Pull Ups, and Air Squats. Lower intensity to kick off the [...]
Madison working on thrusters! Programming -Monday- Front squats for strength work before taking on a Running Fran variation. Keep it moderate today on the squats as we'll build load over the month to a max attempt. We all know Fran is tough but the runs are a nice break from the reps so [...]
🔷 We're placing a tank order this week! Ladies racerback tanks (Cancun color) will be $20 for Pre-Orders only. This run is with our basic logo in white. Check the Facebook group for a pic. Comment there or text/email for order. Some of the 9am group working through "Grace" this past Friday. [...]
Grace working through Dumbbell Snatches Programming -Monday- Taking a deload on the Back Squats this week in preparation to max it out next week. Keep it light and work on positions. Workout is short intervals of Rowing and Front Squats. -Tuesday- Quick Deadlift session with moderate loading then a spicy couplet [...]
Kendra working through push jerks Programming -Monday- Good pump sesh workout to kick off the week. We'll build to a heavy set on the Bench Press then working max rep intervals of Push Ups, Situps, and Strict Pull Ups on a 45 second clock. -Tuesday- Practicing the Hang Power Snatch (or Clean) [...]
Elizabeth working through pull ups doing Murph Programming -Monday- Partner workout with Front Squats, Russian Kettlebell Swings, Wall Balls, and Rope Climbs. Split reps with your buddy to grind through this one! -Tuesday- Going longer here with a 22 minute AMRAP to sweat out the long weekend. Cal Rows, Plate Ground to [...]