Blog
Warm-Up
Couch stretch 1 min. each side
Mobility ball on shoulders
Arm circles, trunk twists, ankle mobility
2 rounds
30 PVC thrusters
5 burpees
Strength
Shoulder press and push press progression
EMOM 10
Push press
2 reps @ 60%
WOD
2 rounds
1 min ME burpees
rest 1 min
1 min ME sit ups
rest 1 min
1 min ME PVC thrusters
rest 1 min
*score is total reps for both rounds
Post
75 unbroken sit ups
Warm-Up
Banded shoulder and banded monster walks
3 rounds
10 hollow rocks
10 supermans
Skill
15 minute headstand to handstand progression
WOD
5 RFT
21 kb swings 53/35
15 air squats
9 T2B
Post
Banded hip stretches and mobility
Warm-Up
Pass throughs
3 rounds
30 jumping jacks
20 air squats
10 push ups
Strength
Squat Review
5 x 10 @ 50%
WOD
10 min AMRAP
30 lunges with dumbbell pass through 30/15 (L/R=)
20 sit ups
10 push ups
Post
3 rounds
1 min. plank
30 seconds rest
Warm-Up
Pass throughs
1 min. jumping jacks
Skip, jump, etc.
1 min. jumping jacks
Skill
Bring Sally Up squats
WOD w/partner
100 lunges (other partner runs to corner)
100 sit ups (other partner does plank)
100 medball passes
50 burpees
Post
Lizard, couch, pigeon stretches
Hi-fives and let's go support the Beacon After School Program!
Warm-Up
5 rounds
OHS w/PVC
10 push ups
Strength
Deadlift
5 min. warm-up
10 min EMOM
2 reps @ 75%
WOD
Tabata
Squats
KB Swings 53/35
Row (cals)
Pull-Ups
Post
50 med ball sit ups
This is where we'll be posting our daily workouts and the results from each day so that you can keep track of your progress. We'll also use this space to share articles, recipes, events, and workshops that we're inspired by or will be hosting. Check back in often to see the workout and see what we're up to at the gym!
Looking forward to seeing you all soon.
- The crew at the Gym on 5th
