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Change Your Focus

Hello, I hope everyone is staying healthy and staying moving. Yesterday on one of our “long walks” as Masyn likes to call them. I got to thinking about how much different my training has been since we closed the gym due to the coronavirus. If I had to guess, I probably have done some sort …

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Programming 12/30/19-1/05/20

  • WOD
  • December 28, 2019

Monday- Lower Body Warmup-Complete Choose 2 of 3:Pigeon/Couch/Ankle Drills 10 Front Leg Swings + 10 Side to Side Leg Swings 1 min Banded Activation A)Strength: Back Squat 5×4@80% B)Conditioning:EMOM 20 1-50 Foot of Elly’s Complex 2-HSPU 3-Sandbag lap 4-Feet Elevated Ring Row–Normal Ring Row Tuesday-Horizontal Pressing **Open Gym 8AM-Noon** A) Bench Press 5×2@85% B) Partner …

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Programming 12/9/19-12/15/19

  • WOD
  • December 7, 2019

Monday- Pressing Warmup-Complete 2 sets of 15 Front Plate Raises 2 sets of 15 Lateral Plate Raises 2 sets of 10 Banded Y’s-T’s-V’s A)Strength: Strict Press *Build to a heavy 4 then, 3×4@90% today’s 4 B)Accessory:5 Supersets 10 Upright Dumbell Raises + 10 Dumbell Z-Presses C)WOD: 4 Rds You Go I Go each partner SPRINT …

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Programming 12/2/19-12/9/19

  • WOD
  • November 30, 2019

Monday-Squat Day Warmup: Complete Pigeon or Couch Stretch-1 min each side Ankle Drills-1 min each side 10 Front Back Leg Swings each side 10 Side to Side Leg Swings each side Banded Glute Activation 1 min A)Strength: Back Squats 5×3 @80%1RM B)Accessory:Lower Body 1-Banded Glute Bridges ss w/Banded Abduction 3×15 each 2-Glute Ham Raises 3×8-15 …

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Programming 11/25/19-12/1/19

  • WOD
  • November 23, 2019

Monday-Squat Day Warmup: Complete Pigeon or Couch Stretch-1 min each side Ankle Drills-1 min each side 10 Front Back Leg Swings each side 10 Side to Side Leg Swings each side Banded Glute Activation 1 min A)Strength: Back Squats 5×4 @75%1RM B)Accessory:Lower Body 1-Rear Foot Elevated Lunges 5×10/each leg 2-Med Ball Squeeze Glute Bridges 5×15 …

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Programming 11/18/19-11/24/19

  • WOD
  • November 16, 2019

Monday-Squat Day Warmup: Complete Pigeon or Couch Stretch-1 min each side Ankle Drills-1 min each side 10 Front Back Leg Swings each side 10 Side to Side Leg Swings each side Banded Glute Activation 1 min A)Strength: Back Squats 5×5 @70% B)Skill/Accessory  EMOM 20 1-Doubles/Singles *Choose challenging reps 2-KB Farmers Carry *Choose challenging weight  3-Doubles/Singles …

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Programming 11/11/19-11/18/19

  • WOD
  • November 10, 2019

Monday Group Dynamic Warmup A)Conditioning: EMOM 8 15/12 Cal Row- 12/10- 10/8 :30 Max Push ups *4min break EMOM 8 15/12 Cal Bike-12/10- 10/8 :30 Max Sit ups *Score = Max Push Ups and Sit ups  A)Partner WOD: AMRAP 25 50 Plate Burpees 50 Plate G2OH 50 T2B *Partner Must Hold Plate OH 40/40/40 30/30/30 …

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Programming 10/28/19-11/3/19

  • WOD
  • October 27, 2019

Monday Warmup-Barbell Drills A)Build to a heavy Snatch in 15 mins B)Build to a heavy Clean and Jerk in 15 mins C)Conditioning: AMRAP 15 Run 200m  1 Muscle Up or C2B Pullup + 1 OHS (135/95) Climb the ladder 2-3-4-5-6…. Health A/B) Do Hang and Power variations as needed C)Conditioning: AMRAP 12 Run 200m *Sub …

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Programming 10/21/19-10/27/19

  • WOD
  • October 20, 2019

Monday Warmup-Complete: 1 min Pigeon Pose 1 min Couch Stretch 1 min in Hip Circle Bands 10 Empty Bar Box Squats  A)Box Squats 21-18-15-12-9-6-3 B)Conditioning: EMOM 24 1-Row 15/12 Cal or 12/10 or 10/8 2-Strict HSPU 3-Bike 12/10 Cal or 10/8 or 8/6 4-C2B Pull ups  *Goal=Row and Bike should take aprox 40-50 secs *Goal=Gymnastics …

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Programming 10/7/19-10/13/19

  • WOD
  • October 5, 2019

Monday Warmup-Run 400m then, set up for WOD A)WOD: For Time Run 800m 30 Burpee Box Overs w/hands (24/20) 30/24 cals 30 Dips–Push ups Run 800m *Rest 5 mins Run 800m 30 Dips–Push ups 30/24 cals  30 Burpee Box Overs w/hands (24/20) Run 800m  *45 min cap Tuesday  Warmup-Barbell Drills A)Intervals: Every 90 secs 5 …

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START TODAY FEEL BETTER TOMORROW

We know walking through the door is the hardest part. You take the first step and we’ll meet you where you are.