No open gym!
We are headed to Springfield to cheer on a few of our athletes competing in the Heart of America 3 day competition! Due to this, we will not be hosting open gym this afternoon. It’s a beautiful day out. Go outside, play a sport, go for a run. Just be active today! See you all […]
Partner up! See you all at 9am! Also , be sure to check out our exhibition event on mainstreet at 4pm!!
Warm Up: 10 each Pass through with pvc Shoulder rotations forward & backward Go through points of performance of snatch with pvc then empty barbell Work up to 65% of snatch Olympic Lifting: 10 minute EMOM (every minute on the minute) -1 snatch *Start at 65% (increase weight each round) Partner WOD: For time: -Partner […]
Warm Up: “Bring Sally Up” air squats Tabata pull ups Strength: 3×10 Back Squat Conditioning: 5 rounds for time of: 20 Wall Balls, 20/14 lbs, 10/9 ft 10 Chest-to-bar Pull-ups
20 minute AMRAP -Run Sprint, 100 m -15 Toes-to-bars -30 AbMat Sit-ups -15 Push-ups -10 Overhead Squats, 95/65 lbs
Warm Up: Pass Throughs with PVC Banded shoulder mobility Clean and jerk progressions with PVC then empty barbell 3×10 medball cleans as a group Olympic Lifting: 8 minutes to find 1 rep max Clean and Jerk Rest 8 minutes ~then~ 8 minute AMRep of: -Clean and jerk @ 80% of 1RM 10 minutes of skill […]
9/23/17 No Team WOD
Warm Up: 10 each of: -PVC passthroughs -Forward, backward rotations 4 Minute AMRAP of: -15 cal Row -15 Dumbbell Push Press Strength: -Strict Press -5-5-3-3-3 Conditioning: 3 rounds, 30 secs per station, of: -Row Calories -Rest 30 secs -GHD Sit-up -Rest 30 secs -Shuttle Run, 60 ft -Rest 30 secs -Box Jump, 24/20 in -Rest […]
Due to the A-State Howler and members participating, we will not be hosting TeamWOD today. If you want a good Saturday workout, enjoy a run at the park, go play a new sport, or come participate in the 7 mile obstacle course, The Howler. https://arkansasstateuniversity.formstack.com/forms/the_howler
Warm Up: 3 steady rounds of -row 150 meters -10 DB push press -15 abmat sit ups -20 second front rack hold at 85% of front squat max Strength: -Front squat -5×5 Conditioning: For Time: 21-15-9 of -Toes-to-bar -Shoulder-to-Overhead, 135/95 lbs