December 05, 2018

Workouts

All Workouts will be available to members on our gym app. Ask a staff member if you need help setting it up. :)

November 29, 2018

Thursday

Warmup: BIKE OR ROW FOR 3 MIN THEN 

3 Rounds of Cindy

5 pull ups/10 push ups/15 squats

        

Movement Prep

Strength : Deadlift 

5X5

Workout For time:

40 wallballs (30/20)

30 toes 2 bar

20 burpee box jump overs (24/20)

30 toes 2 bar

40 wallballs (30/20)

 

Scale Options:

L2                                      

40 WB (20/14)                   

30 toes to bar                    

20 BBJO                              

30 toes 2 bar

40 WB (20/14) 

 

L3

40 WB (14/10)

30 knee raises

20 BBJO

30 knee raises

40 WB (14/10)

November 28, 2018

Wednesday

Warmup: 

400M Run then

Coaches choice line drills

Movement prep

 Workout: ATHLETES CHOICE

    10 rounds of 30 calories assault bike or 40 calorie row

          Rest 1 min between rounds. 

November 24, 2018

Saturday

Warmup: coaches choice

Workout: Teams of 2:

 

Cash in:

100/80 Cal Bike

 

20 rounds alternating each round with partner

5 Toes To Bar

10 KB Swings (53/35) RX+(70/53)

 

Cash out:

100/80 Cal Bike

3 Rounds Not For Time:

25 Banded Tricep Pull Downs

25 Banded Chest Pull Aparts

November 24, 2018

Friday

"ANDY"

November 22, 2018

Thursday

Warmup:  Run a loop

Coaches game of choice 

Workout: Gobble Wobble

2 Rounds for Time:

50 wallballs 20/14

Run 200m 

25 power cleans 135/95

Run 200m 

50 Burpees

Run 200M 

 

All runs are done with 45/25 plate 

November 21, 2018

Wednesday

Warmup:

Run/Bike/Row for 4 min 

Group Warm Up in a circle 

2 rounds 15 reps each movement:

Pass thrus, Good mornings, air squats, arm circles forward & backwards, Jumping Jacks

Strength: Strict Press-5x5

65-75% of 1 rep max for all 5 sets

Warm up 2-3 sets prior to starting working weight

Workout: ANNIE

50-40-30-20-10 Reps FT

Situps

Double-unders

Cool down: Stretch and Foam Roll with remaining class time.

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40R Franklin St
Norwich, New London County 06360
USA

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