Blog Archive

Workout of the Day
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots
40 Kettlebell Swings
30 Burpees
20/10 Pull-Ups
100 Meter run

Workout of the Day
A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds

B.
Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps (6′/5′)

Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.

The Class will be led by Tony, our in house athletic trainer and mobility expert. Each Saturday these jam packed 30 minute classes will focus on specific body segments to get you ready for Saturday’s high volume WODs.

 
Get your shoulders ready for an insane amount of Wall Balls, Kettlebell Swings, Burpees, and Pull-Ups. This Saturday on 10/4 at 8:30am class will focus on foam rolling, stretching and exercises to improve your shoulder mobility. We’re going to partner up during class so you can learn how to get the most out of your mobility work.  Don’t just show up with cold shoulders; come early and get expert advice at a price everyone can live with. This jam packed 30 minute class is worth $10. You can pay Tony before class.

Workout of the Day
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

01 Feb 2014

Saturday

Workout of the Day
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Walking Lunges with Dumbbells x 25 Yards
Box Jumps x 20 reps
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.

31 Jan 2014

Friday

 

photo

Workout of the Day
Five sets of:
Row 500 Meters
Rest 20 seconds
Toes to Bar x 20 reps
Rest 20 seconds
Side Plank Left x 60 seconds
Side Plank Right x 60 seconds

girls

 

http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/909/Why_Women_Should_Not_Be_Afraid_of_Gaining_Muscle_Mass.aspx

Workout of the Day
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 40X0
Rest 90 seconds

B.
“Just Nine Minutes”
Three sets for max rounds of:
60 seconds of Hang Power Clean
(elbows must come all the way around and hips must open fully at the top)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest
(Prescribed loads are 95 lbs. for men and 65 lbs. for women – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit.)

 

29 Jan 2014

Wednesday

Ali working out in MA!

Ali working out in MA!

Workout of the Day
A.
In eight sets or less, build to today’s 1-RM Snatch

B.
Four sets for times of:
135/95 lb. Thruster x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
Rest 90 seconds

28 Jan 2014

Tuesday

Workout of the Day
A.
Four sets of:
Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – raise hands with barbell on a rack)
Rest 60 seconds
Wall Ball x 20 reps (as quickly as possible)
Rest 60 seconds
DB/KB Walking Lunges x 20 steps
Rest 60 seconds

B.
For time:
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups

22 Jan 2014

Wednesday

Workout of the Day
A.
Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 30 seconds
Toes to Bar x 8-10 reps
(challenge yourself to do these strict – no swinging – and at a controlled tempo)
Rest 2 minutes
B.
Two sets of:
Complete as many rounds and reps as possible in 4 minutes of:
5 Ring Dips
10 Pull-Ups
15 Kettlebell Swings (24/16 kg)
Rest 60 seconds between sets and pick up where you left off


1 2 3 4 67
Find Us on Facebook

Search