NEWS
- HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! THIS SATURDAY January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
“All Over Again”
7 Rounds:
10 Max Broad Jumps
300 Meter Run
Rest 90 Seconds
WOD Guidance & Goals:
Rebound 10 broad jumps right into a 300 meter run. Target 2 minutes per round.
Post Intervals to Comments. Compare scores HERE.
ENDURANCE
Today’s workout
BARBELL CLUB
Courtesy of Burgener Strength
NEW CYCLE!!!
1) Back squat: 60%x 10 reps, 70%x 8 reps, 75%x 6 reps, 80%x 4 reps.
2) Front squat: 60%x 5 reps, 70%x 5 reps x 3 sets.
3) GHD Back Extensions: 3 x 15 (45/25)
1:37/1:30/1:31/1:32/1:32/1:32/1:32
1:44/50/37/39/44/53/44
1:34/1:30/1:33/1:33/1:33/1:33/1:33 jump squats
22:36 total time.
Day 1/week 1 new strength cycle
BS 60%x10@160/70%x8@185/75%x6@200/80%x4@
215
FS 60%x5@135 / 70%x5x3@155
1:36, 1:33, 1:35, 1:35, 1:45, 1:35, 1:40
1:40, 1:35, 1:35, 1:42, 1:41, 1:39, 1:38
1:46 / 1:46 / 1:44 / 1:43 / 1:38 / 1:36 / 1:27 – Took me a few rounds to get warmed up this AM.
1:42/1:46/1:43/1:49/1:41/1:43/1:40
21:13
legs like lead. thanks r&g 🙂
1:37-1:40
Legs smoked!
1:35-:40
1:39, 1:40, 1:41, 1:42, 1:40, 1:40, 1:37
1:27 – 1:54 rx
1:45 / 1:52 / 1:57 / 2:01 / 2:06 / 2:03 / 2:01
1:35 / :37 / :42 / :42 / :46 / :47 / :41 – 20:52 brrr
2:09/ 2:03/ 2:09/ 2:17/ 2:15/ 2:17/ 2:11
1:24 / 1:24 / 1:27 / 1:32 / 1:39 / 1:42 / 1:40
1:40/1:44/1:49/1:49/1:50/1:56/1:43