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Get ready for a good time! Today’s workout will be held at TEGA Gymnastic’s gym on 82nd street from 10am- 12. We will have the facility rented out to any of our members over 18 years of age and we have free reign. This is a great chance to work on gymnastics skills or just […]
Warm-up 7 minutes (steady) Straight-legged deadlifts (50#/35#) – 10 Kettle-bell thrusters – 10 Backwards wall squat – :30 seconds Heavy Week 1 of 6 Deadlifts 5 sets of 3 reps at 75% Regular WOD 2 minutes of work: a) Rowing b) Kettle-bell snatches (50#/35#) c) Backsquats at body weight d) Goblet squats (50#/35#) Buy […]
Warm-up 7 minutes (steady) Ring rows into a dip – 10 PVC/band pass throughs – 10 Burpees – 10 Heavy Week 1 of 6 Bench Press: 3 rounds: 8 – 12 reps at 60% Regular WOD With a partner: a) Ring rows with with a partner – 20 b) Power cleans (155#/105#) – 20 […]
Warm-up 7 minutes (steady) 100 meter run with medicine ball (20#/15#) Burpee with wall-ball (20#/15#) – 8 Banded overhead distraction – 20 seconds each arm Heavy Week 1 of 6 5 rounds: In 90 seconds: Snatch grip bent over row – 8 In 90 seconds: Max strict press (same weight) Regular WOD 15 minute […]