|Posted by Lisa Celentano on September 21, 2020 at 6:00 PM||comments (0)|
TIMED 1 MILE RUN (or ROW)
75 MEDICINE BALL CLEANS
SKILL: Medicine Ball Clean
BEGINNERS: 5 ROUNDS FOR TIME (RFT)
12 MEDICINE BALL CLEANS
200m RUN or ROW
|Posted by Lisa Celentano on September 20, 2020 at 7:45 PM||comments (0)|
50 each of
INTERMEDIATE - 1 ROUND
ADVANCED - 2 ROUNDS
BOX JUMPS 24"
JUMPING PULL UPS
KNEES TO ELBOWS
PUSH PRESSES 65/45
WALL BALL SHOTS 20/15
|Posted by Lisa Celentano on September 16, 2020 at 6:45 PM||comments (1)|
20 MINUTE AMRAP
9 BENCH PRESS (Goal of 65% of BODY WEIGHT)
25 BATTLE ROPE HITS
9 KNEES TO ELBOWS
|Posted by Lisa Celentano on September 15, 2020 at 6:30 PM||comments (0)|
What is a deadlift? It’s not a fad or a trend of the fitness industry, the deadlift is one of the most primitive, fundamental, full body exercises you can do. With zero momentum involved, you simply bend at the hips, sit your arse back, pick a dead weight up off the floor and put it down. While it may be that simple, there’s still a bit more you should know ;).
Basic benefits from the deadlift:
•Strength •Power •Athletic development •Hypertrophy
•A beautiful backside!!
•Flexibility and developing strength through the range of motion
Run 1 mile
100 deadlifts @75% max. wt.
Run 1 mile
|Posted by Lisa Celentano on September 14, 2020 at 6:00 PM||comments (0)|
BONUS: 100 SIT UPS and TABATA SPRINTS!!!
|Posted by Lisa Celentano on September 14, 2020 at 8:10 AM||comments (0)|
MET-CON: 50-40-30-20-10 Double Unders
|Posted by Lisa Celentano on September 9, 2020 at 6:50 PM||comments (0)|
Cpl. Ryan McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his 4th deployment. Ryan was engaged to Ashleigh Mitchell of Fredricksburg, VA.
This workout is dedicated to him: "McGhee"
30 Minute AMRAP
5 DEADLIFTS Rx275/185
13 PUSH UPS
9 BOX JUMPS 24"
GOAL: 12-20 ROUNDS
|Posted by Lisa Celentano on September 8, 2020 at 6:40 PM||comments (0)|
SKILL: Front Squats and Rope Climb
1 Rope Ascent
10 Front Squats 95/65
20 Ab Mat Sit Ups
|Posted by Lisa Celentano on September 7, 2020 at 8:05 PM||comments (0)|
MET-CON: 3 MAN TEAM ROWING CHALLENGE
T-1 ROW * T-2 PLANK SIDE TOUCH * T-3 STEP UPS
(First team to 1000m WINS!)
WOD - TABATA CLOCK
X 8 ROUNDS
JUMPING LUNGE SQUATS (video)
RUSSIAN MB TWIST
|Posted by Lisa Celentano on September 6, 2020 at 7:15 PM||comments (0)|
Would love to see all classes combine for this super-fun
TEAM WOD! One class ONLY at 5:30 pm!!!
Partner Up and let's LAUNCH this W.O.D!!
9:15 AM ~~ ONLY