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Friday, June 7, 2019

GROUP WARMUP2 sets –:30 ski-erg:15 passive bar hang:15 plank10 PVC liftoffs10 each leg tempo split squat GYMNASTIC BODY PREP AND STRENGTH4 rounds NOT FOR TIME:15/12

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Wednesday, June 6, 2019

GROUP WARMUP2 rounds of::30 bike:30 ski:30 row:20 soleus and gastroc stretch (each side) DISTANCE WORK3000 meter Bike-erg 1200 meter Row 800 meter Ski-erg SHOULDER/BICEP/TRICEP3 sets

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Friday, May 31, 2019

GROUP WARMUP2 sets –5 Kang plate squats5 Over head plate stretch5 Each side plank rotations 5 external oblique openers variation: leg raise REST-PAUSE METHOD Set 11a. Back

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Wednesday, May 29, 2019

GROUP WARMUP2 sets –:30 air bike5 hang power cleans5 front squats10 alternating bird dogs:20 plank STRONGMAN For time:50 meter sled push100 meter farmers carry (in each

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Friday, May 17, 2019

GROUP WARMUP2 sets –:20 frog stretch 5 plate squats with band above knee5 T-spine openers5 overhead plate stretch+ trainer led barbell warm up BARBELL OVERHEAD COMPLEX5

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Wednesday, May 15, 2019

GROUP WARMUP2 sets – :30 ski :30 bike erg5 Ring row  5 Push-ups  CONDITIONING Complete as many rounds as possible in 8:00 of:5 Ring or bar rows10 Push

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Monday, May 13, 2019

GROUP WARMUP2 sets –5 external oblique opener variation: leg raise5 T-Spine Opener5 Overhead plate stretch 5 Kang plate squats :20 frog stretch + trainer led barbell warm up

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Friday, May 10, 2019

GROUP WARMUP2 sets of: :30 bike 5 tempo plate squats 5 overhead plate stretch :10 frog stretch 10 glute bridge  LEG STRENGTHBack squat Work up to a heavy 1 rep close

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Wednesday, May 8, 2019

GROUP WARMUP2 sets –  :30 on each machine AEROBIC WORK 21-15-12-9 Calories on all Erg-Machines (Row, Ski,Bike) BICEP/TRICEP WORKCircuit 1:2 sets –21s Barbell bicep curls 12 Bench

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Friday, April 26, 2019

GROUP WARMUP2 sets –:20 frog stretch 5 plate squats with band above knee5 T-spine openers5 overhead plate stretch+ trainer led barbell warmup BARBELL OVERHEAD COMPLEX5 Sets

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