Don’t forget, yoga is this Saturday, 9:30 a.m. Sign up online by 8 p.m. Friday night. Cost is $15/class, payable directly to our Yogi, Andy! Bros and Brews is this Saturday, 5 p.m. at Flying Saucer. The ladies will be meeting at the same time at Paint A Piece in Germantown. Hope to see you...Read More
Don’t forget, yoga is this Saturday, 9:30 a.m. Sign up online by 8 p.m. Friday night. Cost is $15/class, payable directly to our Yogi, Andy! Bros and Brews is this Saturday, 5 p.m. at Flying Saucer. The ladies will be meeting at the same time at Paint A Piece in Germantown. Hope to see you...Read More
Don’t forget, yoga is this Saturday, 9:30 a.m. Sign up online by 8 p.m. Friday night. Cost is $15/class, payable directly to our Yogi, Andy! Bros and Brews is this Saturday, 5 p.m. at Flying Saucer. The ladies will be meeting at the same time at Paint A Piece in Germantown. Hope to see you...Read More
Warm up, mobility (10 min) A. Snatch work (Burgner Warm up followed by 10 min snatch work). Coach Burgner on Burgner Warm up and Snatch work B. Conditioning WOD Complete as much work as possible in 15 minutes. 10 Pull ups 15 Slamballs (20/15) 20 Box jumps (24/20) 25 lunges 20 Box Jumps 20 Box...Read More
Warm up, mobility (10 min) A. Strict Shoulder Press – 1 rep max (12 min) B. Seated Shoulder press – 3×8 reps (5-7 min) C. Incline DB Tate Press – 3×20 reps (5-7 min) D. Conditioning Workout for time: 21-15-9 Wall Balls (20lbs/14lbs) KB Swings (70lbs/53lbs) E. Abs/Accessory 100 Band Tricep Push downs & if time allows...Read More
Warm up, mobility (10 min) A. 3″ Deficit Deadlift, Conventional – 1 rep max (12 min) This is a pretty good video, we’ll be using a 35# plate to stand on. B. Glute Ham Raises – 3 sets of Max Reps (5-7 min) C. Banded Good Mornings – 1×100 reps (5 min) D. Conditioning Workout 5...Read More
Warm up, mobility (10 min) Split Jerk instruction (5 min) A. Split Jerk @75% of 1 rep max – 12×1 rep (7 min) B. Strict Pull Ups – Max Weight x 6 reps (no more than 3 sets to establish) C. Overhand Bent Over Row – 4×10 reps D. Conditioning Workout 10 Minute AMRAP: 7...Read More
Warm up, mobility (10 min) A. Speed Back Box Squat 50% of 1RM 10 x 2 reps (10 min) B. Barbell Box Step Ups 16″, 20″ or 24″ – 3×10 reps Per Leg. (10 min) C. Conditioning Workout 5 Rounds for Time: 8 Front Squats (135lbs/95lbs) 400 Meter Run D. Abs/Accessory (10 min) Break up...Read More
Warm up, mobility (10 min) A. Speed DL with bands 50% of your 1rm 10 x 1 (5 min) B. Partner Glute Ham Raise – 3 sets for max reps (5-7 min) C. Conditioning WOD 8 Rounds for time: 10 Goblet Squats – AHAP (70/53#) Then, pick your pull poison- Either 3 Muscle Ups, 4 L-Pull Ups, 5...Read More
