Power Hour 10/31/18

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THERE WILL BE NO CLASS TONIGHT Due to The Halloween Holiday!! We will be closing the gym at 3PM Power Hour Wod: Bench Press 4×6 at 70% 1RM Rest as needed between sets. Bigger Your Bench: 3×8 Bradford Press ( back to front=1) 50 BB Curls in as few sets as possible 100 Bandy Tris

WOD Tuesday 10/30/18

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“Tri-Sprint Intervals” For 5 cycles: AMRAP in 4 mins of: 30/20 Row Calories 25/15 Assault Bike Calories Shuttle Sprint, 10 m Rest 4 mins between each cycle. For each cycle restart the AMRAP. Shuttle sprint is max reps in the remainder of each amrap

Power Hour 10/29/18

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NEW CYCLE!!!! Back Squat 4×6 at 70% 1RM Money Maker: Walk Outs 5 sets of :15 seconds (add 30-50 # to your 70%) ** un-rack the weight, walk out and stand there for :15 then rack it) 3×12 BB back rack step ups (total- 6 each side, not alternating) ** use 18-24 inches on box […]

WOD Wednesday 10/24/18

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“Curve Ball” For time: 100 Double Unders 50 AbMat Sit-ups 25 Medicine Ball Cleans, 20/14 lbs 80 Double Unders 40 AbMat Sit-ups 20 Medicine Ball Cleans 60 Double Unders 30 AbMat Sit-ups 15 Medicine Ball Cleans 40 Double Unders 20 AbMat Sit-ups 10 Medicine Ball Cleans 20 Double Unders 10 AbMat Sit-ups 5 Medicine Ball […]