Workout out of the Day
A. Bench Press + Bands: 6 Sets – 6 Reps (+5-10lbs Heavier than last week)
B. Supinated Grip Pull Ups: 6 Sets – 3 Reps (@21X0)(EMOM)
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3 Rounds For Time
400m Run
15 Toe to Bar
15 Handstand Push Up
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Workout of the Day
A. Back Squat @50% + Chains: 10 Sets – 2 Reps (@31X1)(EMOM)
B. Sumo Deads @60% (Straight weight): 10 Sets – 2 Reps (Every :45 Sec)
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Yoke Walk Sprints:
10 Sets
100’ Yoke Sprints – 100% Effort (50’ Out – Set Yoke Down – Turn Around – Come Back 50’)
-Rest 1:30 – 2:00-
Workout of the Day
A. Work to a Max Complex: Hang Power Clean – HEAVY 3
B. 8 Minute EMOM
5 Barbell Rows -AHAP (But with control)
5 Broad Jumps – Emphasis 100% effort on each jump
*Both Exercises done on the minute
-Rest 5 Minutes-
8 Minute EMOM
5 Double Bicep Curl – AHAP (But with control)
5 Rear Delt Flys -AHAP (But with control)
*Both Exercises done on the minute
Workout of the Day
A. Box Squat + Chains: 1RM
B. Bulgarian Deadlifts: Tough 10 Reps (Each Leg)(3-4 Sets)
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5 Sets – For Max Total Calories
1:00 Airdyne Sprint – 100% Max Effort
-Rest 2:00-
Rosemary Farm to Fork will be at TFC for ALL afternoon and evening classes! Rose will be serving us a delish meal…all local, fresh, paleo, gluten free! You won’t want to miss this guys. Doesn’t her food look to die for?! This isn’t your average meal prep service, there’s a lot of thought and love that goes into this.
Come stop by and grab a bite. If there’s enough interest, word on the street is we may start offering her meal prep services at the gym. We need your input. So, make sure to stop in, even if you aren’t working out (don’t gotta workout to kick it) and try some of this delicious food.
Workout of the Day
A. Bench Press + Bands: 6 Sets – 6 Reps
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Every 6 Minutes for 18 Minutes
Run 400m
20 Alternating Dumbbell Snatch 55/35
40/30 Push Ups
Workout of the Day
A. Sumo Deadlift + Chain: 1RM
B. Bulgarian Split Squat: HEAVY 10 Per Leg (3-4 Sets)
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3-4 Sets – Max Effort
50′ Sled Sprint
50′ Backward Sprint
50′ Forward Sprint
Workout of the Day
A. Box Squat + Bands: 1RM
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For Time:
10 Rounds
1 – DB Snatch @ 1/2 BW
2 – Stone to Shoulder @BW
3 – Deadlifts @ 2x BW
