IN-GYM WORKOUT for Thursday 3/18/2021 Early: row! Then another 4 minutes with coach at 24, 28, 32, and 36 s/m 27 squats, 27 pushups, 27 kb deadlifts then on trainer’s count do 10 of each: toe touches, boot strappers, inch-worms + down dog, T-pushups “KRONOS” 1:00 Green light, 1:00 Red light complete: 100 burpee box […]
Getting your toes to the bar involves the shoulder angle closing, the thighs compressing to the torso, and finally the toes towards the bar. Keeping the eyes on target help connect it all together. CONDITIONING for Wednesday 3/17/2021 “BALDER” 30 minutes of :90 work, :30 rest: a. some sort of cardio (row, run, jump rope, […]
Everyone’s favorite piece of workout equipment IN-GYM WORKOUT for Tuesday 3/16/2021 a. Preparation Early: row then another 4 minutes working on stroke rates at 24, 28, 32, and 36 27 squat warmup 27 pushup warmup 27 kb deadlift warmup b. Stamina Then 50 pullups (of any sort) for time. 6:00 time limit. c. MetCon for […]
First off, great job to everyone who came by and threw down on Saturday- so much effort in doing wall walks in a fashion we don’t practice: off the ground and for higher volumes! Thanks for not shattering your kneecaps! Second of all, we heard you and want to make it a little more clear: […]
Join us on Zoom at 10am for Yoga with IVAN.MVMT and if you miss out and you did CGO 21.1 this past weekend then try this out and if you’d like you can get some free mobility programs via GOWOD, the mobility app I use often:
HIIT for Saturday 3/13/2021 IN-GYM WORKOUT for Saturday 3/13/2021 #21point1 for time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min. Post results to comments/whiteboard! Strategies:
CONDITIONING for Friday 3/12/2021 AMRAP in 10:00 of 10 ground-to-shoulder 10 double pogo hop 10 shoulder-to-overhead Ground-to-shoulder and shoulder-to-overhead can be done with any sort of loading: a single or pair of dumbbells, kettlebells, a medicine ball, a sandbag, or a backpack. Double pogo hops can be done into and over a mat or with […]
Although designed not to bounce, our goal in slam ball is to throw the ball down so powerfully you can catch the ball off of the tiny bounce it produces IF you keep your hands low to the ground. IN-GYM WORKOUT for Thursday 3/11/2021 a. Pre-Workout Early: row Grab a band, then 1:00 band high pulls (or […]
For those who have mobility issues, the trap bar is always a nice option to claim best positions without putting yourself as risk of injury. CONDITIONING for Wednesday 3/10/2021 READ: The Best Advice After Trying Every Fad Diet? – Taste Cooking
Ron and Caitie You wouldn’t be able to tell they have a ton of weight in one hand looking at their postures. We introduce single-sided implements to challenge grip and midline stability, two things we work on in our CORE classes in-gym and online Tuesdays and Thursdays at 12:30pm. IN-GYM WORKOUT for Tuesday 3/9/2021 a. […]
