10-23-17

10-23-17

TOMORROW WEAR ANY ASTROS GEAR YOU HAVE IN THE SPIRIT OF OUR BOYS MAKING THE WORLD SERIES!  GAME 1 STARTS TOMORROW….THE WOD WILL BE IN HONOR OF OUR STROS!!! WARM-UP 3 Sets -60sec row/bike -60sec different dynamic stretch each set STRENGTH 4...

Read more
10-20-17

10-20-17

WARM-UP 8mins Partner Rowling *Penalty exercise for each loss     WOD BUY IN: 200M Sled Pull (Tire- 53/35)(+70/53)…….(Rogue- 115/90)(+ 135/110)   -then-   20-15-10-5 -Deadlift (225/155) (+275/195) -Burpee Over Bar...

Read more
10-19-17

10-19-17

WARM-UP Class Rollout on Lats/Traps/Hip Flexors -then- 3 Sets -30sec plank shoulder taps -30sec hollow hold CONDITIONING  EMOM- every min for 28mins 1st Min- 15/12 Cal Bike 2nd Min- 20 Sit Ups 3rd Min- 40 Russian Wall Ball Twists (20/14) 4th Min...

Read more
10-18-17

10-18-17

WARM-UP 3Min Row or Bike 50′ Inch Worm + Cobra Stretch STRENGTH 20MIN Rotation (no more than 5 sets) 1) Chinese Barbell Rows- 10 reps 2) Tempo Ring Push-Ups- 10 reps (Tempo is 3secs down/ 2sec hold in bottom) *REST AS NEEDED* *If you cannot...

Read more
10-17-17

10-17-17

WARM-UP 8-10mins Coach Led Dynamic Stretching for Movement Prep STRENGTH 20Mins Max 4 Sets 1) Barbell Box Side Step Ups-10 reps each leg 2) DB Lunges- 20 walking steps *Make sure the side steps are similar to the front step ups we did for the...

Read more
10-16-17

10-16-17

WARM-UP GET HERE EARLY AND ROLL-OUT!!!! TAKE CARE OF YOUR SHOULDERS! 6-8mins Coach Led Upper Body Stretch and Strength Prep -then- 3 Sets 30sec HS Hold or Plank Hold 30sec Hollow Hold STRENGTH EMOM-every 2mins for 10mins -8 Barbell Strict Presses...

Read more
10-13-17

10-13-17

WARM-UP 10MINS Coach Led Dynamic Warm-Up STRENGTH AND CONDITIONING On a Running Clock: 0:00 to 10:00mins 5min Amrap -500M Run -Max Deadlifts in Remaining Time (225/155) (+275/185) _____________________________ 10:00 to 20:00mins 6min Amrap -600M...

Read more
10-12-17

10-12-17

WARM-UP 2 Sets -30sec dead hang stretch -30secs pass thrus -100m overhead plate walk -15 plate GTO CONDITIONING FOR REPS: EMOM-every min for 24mins 1st min- Max Rope Climbs 2nd min- Max Power Snatches (115/75) (RX+ 135/95) 3rd min- Max Assault...

Read more
10-11-17

10-11-17

WARM-UP 3Min Bike or Row -then- 2 Sets 1min Plank 1min Front Squats Empty STRENGTH EMOM-every 3mins for 15mins -6 Front Squats (find and Approximate  6RM) *Do Not get sloppy and allow yourself to start slouching over, go as heavy as your...

Read more
10-8-17

10-8-17

WARM-UP 8Mins -10 banded good mornings -10 alternating deep lunges -200M Jog STRENGTH 4 Sets 1) Barbell Box Step Ups- 8 each leg (slow and controlled) 2) Good Mornings- 8 reps *Last week of this couplet, go heavy and make them tougher than the...

Read more
10-6-17

10-6-17

DONT FORGET WE WILL BE PLAYING FLAG FOOTBALL AT ATASCOCITA MIDDLE SCHOOL ON SATURDAY AT 9AM. NO CLASS AT THE GYM! WARM-UP 10mins General Dynamic Coaches Warm-Up WOD “THE BELOVED HERO HOPPER” -Its a great day to hit up a very tough and...

Read more