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Saturday 3.28.20

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We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“GoodTime”
For Time
3 Rounds of “DT” (115/75)
35/25 Calorie Bike/Row
2 Rounds of “DT” (115/75)
35/25 Calorie Bike/Row
1 Rounds of “DT” (115/75)

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Sport Conditioning
“GoodTime”
For Time
3 Rounds of “DT” (155/105)
35/25 Calorie Bike/Row
2 Rounds of “DT” (155/105)
35/25 Calorie Bike/Row
1 Rounds of “DT” (155/105)

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*See TRIIB for Modifications and At-Home options

Friday 3.27.20

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We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (35/25)
50 Wallballs (14/10) 9ft Target

Sport Conditioning
“Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14) 10ft Target

*See TRIIB for Modifications and At-Home options

Thursday 3.26.20

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We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Conditioning
“Vertigo”
AMRAP 18:
10 Russian Kettlebell Swings
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs

Continue to Add (10) Reps Until Time

Fitness – 50/35
Sport – 70/50

Wednesday 3.25.20

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We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“Bergeron Beep Test”
AMRAP 15
7 Thrusters (75/55)
4 Strict Pull-ups
7 Burpees

Sport Conditioning
“Bergeron Beep Test”
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

At-Home Option
15 min AMRAP
7 Thrusters (single arm DB, KB or Plate, Med Ball etc)
7 Single arm Rows each side (DB, KB)
7 Burpees

 

Tuesday 3.24.20

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We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“Six Flags”
Every 3:00 x 6 Rounds:
15/12 Calorie Row or Ski
60 Single Unders
3 Power Snatches

Build in Power Snatch Weight

Sport Conditioning
“Six Flags”
Every 3:00 x 6 Rounds:
15/12 Calorie Bike or Ski
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight

At-Home Option
Every 3:00 x 6 Rounds:
200m Run
30 Doubles or 60 Single Unders
6 Alt DB or KB Snatches

Monday 3.23.20

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We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“Overkill”
21-15-9:
Double Dumbbell Power Cleans (35’s/25’s)
Box Jump/Step Overs (24″/20″)
Double Dumbbell Front Squats (35’s/25’s)
Knees to Elbows

Sport Conditioning
“Overkill”
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar

At-Home Option
30 Alt Single DB Power Cleans
20 Box Jump Overs (Step Ups/Jump on Steps)(Walk a flight of Stairs)
30 SIngle DB Front Squats
20 Sit Ups

20 Alt Single DB Power Cleans
15 Box Jump Overs (Step Ups/Jump on Steps)(Walk a flight of Stairs)
20 SIngle DB Front Squats
15 Sit Ups

10 Alt Single DB Power Cleans
10 Box Jump Overs (Step Ups/Jump on Steps)(Walk a flight of Stairs)
10 SIngle DB Front Squats
10 Sit Ups

Saturday 3.21.20

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We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“PowerPoint”
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (65/45)
75/50 Calorie Row
50 Power Snatches (75/55)
50/35 Calorie Row
25 Power Snatches (95/65)
25/20 Calorie Row
45 Slam Balls 30/20
25 Power Snatches (95/65)
25/20 Calorie Row
50 Power Snatches (75/55)
50/35 Calorie Row
75 Power Snatches (65/45)
75/50 Calorie Row

Sport Conditioning
“PowerPoint”
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)
75/50 Calorie Row

At-Home Conditioning Option (Solo)
“PowerPoint”
For Time
25 Dumbbell Snatches
800m Run
15 DB Snatches
400m Run
10 DB Snatches
200m Run
60 H.R. Push Ups
10 DB Snatches
200m Run
15 DB Snatches
400m Run
25 DB Snatches
800m Run

*If this is your first Run of the year, practice Run/Walk to ease in.  We don’t want to jump out of the gate too hot since we haven’t run all winter.

Friday 3.20.20

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We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Row or Ski
15 Burpee Box Jumps/Step Ups (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

Sport Conditioning
“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Bike or Ski
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

At-Home Conditioning Option
“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Bike/Row/1 minute jumping lunges
15 Burpee Box Jumps (FInd steps or a sturdy piece of furniture)
Max 10 Meter(30ft) Shuttle Runs In Time Remaining
Rest 4 Minutes Between

Thursday 3.19.20

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We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Overhead Squat
Build to a Heavy Set of 3

Fitness Conditioning

“FaceTime”
AMRAP 10:
15 Overhead Squats (75/55)
12 Sumo Deadlift High Pulls (75/55)
6 Strict Pull-ups or 12 Ring Rows

Sport Conditioning
“FaceTime”
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Pull-ups

Competitor Conditioning
“FaceTime”
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups

At-Home Conditioning Option
“FaceTime”
AMRAP 10:
30 Air Squats or PVC (broomstick) OHS
12 RDL’s (FInd a weight/small child/chair whatever)
9 Pull-ups or Dumbbell rows (each hand)