Do you prefer to hang on bars with an open or closed grip? A closed-grip activates your forearms for a stronger clasp on the bar, but because of that activation your grip gives out sooner. An open grip is more comfortable (especially those with smaller hands), but doesn’t guarantee secure contact. Depending on the exercise […]
Elbows should break outwards on the way down to keep the bar close for better barbell cycling. CONDITIONING for Tuesday 4/6/2021 HYRULE 21-15-9 reps for time: goblet squats pogo burpees 3:00 rest then 15-12-9 reps for time: goblet squats pogo burpees Post times to comments! READ: 9 Healthy, Frozen Bulk Foods That Save Families Money […]
Using your journal allows you a better understanding of your progress as well as your IN-GYM WORKOUT for Monday 4/5/2021 EMOM x 24 minutes a. 8/12/18 calories b. 12 box jumps, 12/20/28” c. 3 cleans + 1 jerk, increasing weight every round Post heaviest CCCJ loading to your journal and the whiteboard. READ: The Trader […]
Sun salutations on a Sunday Our NEW SCHEDULE begins tomorrow! RSVP via PushPress up to 48 hours prior to the class. YOGA for Sunday 4/4/2021 Please RSVP via PushPress for all the Zoom meeting info! CONDITIONING for Sunday 4/4/2021
Today you have an opportunity to test a heavy overhead -OR- front squat, depending on your abilities. IN-GYM WORKOUT for Saturday 4/3/2021 Warmup EMOM x 15 8-12 calorie row 5-8 dips (or bar muscle-up into dips) 8-12 kettlebell swings, any style 5-8 wall walks 8-12 pogo burpees Workout AMRAP in 20:00 4 (strict) pullups 8 […]
Gymnastics-style planks (aka high plank) in our facility mean that your elbows and knees are fully-locked out, the glutes are squeezed hard, and the shoulders are protracted. Practicing this in isolation can transfer that skill over to all of our main barbell movements, pullups, handstands, and more. CONDITIONING for Friday 4/2/2021 THE WINGMAN Grab a […]
Who’s else loves Bell Ball? The excitement/dread comes from a non-fixed target potentially swinging and moving around- no ringing, no rep! IN-GYM WORKOUT for Thursday 4/1/2021 a. Preparation EMOM x 15 8-12 calorie row 5-8 dips (or bar muscle-up into dips) 8-12 kettlebell swings, any style 5-8 wall walks 8-12 pogo burpees The goal is […]
Were you able to cycle your shoulder-to-overhead better with yesterday’s sprint sets? CONDITIONING for Wednesday 3/31/2021 ODIN AMRAP in 25:00 12 devil’s presses 24 dumbbell step-ups 12 pogo burpees Suggested Rx: 2×50/35/20lbs dumbbells, 20″ box. Modify to alternating sides if you only have a single dumbbell or kettlebell, front lunges instead of step-ups if you […]
Congrats to Aimee for hitting the 1750 level of WODclub! Every single workout written in her journal, too! IN-GYM WORKOUT for Tuesday 3/30/2021 WARMUP EMOM x 15 8-12 calorie row 5-8 dips (or bar muscle-up into your straight-bar dips) 8-12 kettlebell swings, any style 5-8 wall walks 8-12 pogo burpees Adjust your numbers as needed […]
Anyone else miss the burpee complex? CONDITIONING for Monday 3/29/2021 JITTERS AMRAP in 20:00 14 hang med ball cleans 14 plank drags 14 toe taps 14 russian twists Try to maintain the same time for each round and have a pace that’s “reaching”. If you don’t have a medicine ball, use something that’s weighted like […]
