Murph 2020
Murph will be performed at our sister gym in Ocala at 9am. If you are unfamiliar with Murph check this page out: Memorial Day Murph: Who? What? Why?
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Quad Destruction Day 4
Warm-up 800M Run 8 Mountain Climber Burpees 10 Lemon Squeezers 2 Stationary Inch Worms 5 Slow and Low Squats 3 Quad Stretch Toe Touch Each Leg Strength Back Squats Bar Review build up to 75% of 1RM, then perform backsquats starting with 6, increase 2...
Snatch This! Day 3 back at the gym.
Strength Snatch This Empty Bar 3 Stage Snatch with Squat 3 Rounds: Hip x3 Knee x3 Ground/Mid-Shin x3 add weight and build to a working weight for snatches in the WOD Metcon 4 Rounds: 2 Snatches 3 Overhead Squats 2 Burpees Over Bar 8 Toes 2 Bar or Knee...
Day Two’sday back at the gym! Now lets lift something heavy.
Warm-up 400M Run 10M Ostrich Walk 10 Beat Swings 5 Stationary Inchworms 10 Knee to Elbow Twists each side 4 Quad Stretch Toe Touch each leg 5 Slow and Low Squats 10 Beat Swings PVC Pipe: Burgener Warm-up Strength The Mighty Deadlift Keeping it light,...
5/18/20 Welcome back to the gym! Now let’s get ready for Murph.
Warm-up 60 Jumping Jacks PVC Routine Metcon 3 Rounds: 600M Run 25 Pull Ups 50 Push Ups 75 Squats 600M Finish
Thorsbain 5/7/20
Warm-up 2 Rounds: 60 Jumping Jack 10 Slow and low squats with opening of the hips 10 90/90’s 10 v-ups 10 muscle clean and push press (empty bar or light dumbells) 2 quad stretch toe touch (each leg) Skill Pistols, progressions Your skill level,...
Mitvoch 4/29/20
Warm-up 2 Rounds 10 Scap Pushups 10 Pushups 10 Inchworm Tuck Jumps https://www.youtube.com/watch?v=KeVqtJYZbZY 10 Pike Jumps https://www.youtube.com/watch?v=cBDLYshzn1Y 10 Toe Touch...
Sansa Stark 5/2/20
Warm-up 2 Rounds: 10M Samson Stretch 10M Froggers 10M Table Top Crawl 10M Duck Walk 2 Rounds: 10M Burpee Broad Jump 10M Ostrich Walk 10 Jumping Lunges Strength Sprints 4qty 100M Sprints (roughly 1 telephone pole distance) Metcon 2 Rounds for time: 40...
WOD Nov 14, 2019 “Wall Madness”
Metcon 4 Rounds for time: 25 Wallballs RX(20/14) Scaled(14/10) 4 Wall Walks 25 Kettlebell Swings RX(44/35) Scaled(35/20) 10 Strict Pull Ups