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The Gift of Giving

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Brothers that work out together, get their mobi together!

 

THIS WEEKEND

9:30am – Saturday Free Community Workout

 

 

spirit-of-giving

ADOPT-A-FAMILY

Please sign up or donate to help our two families.

We still need to fill a lot of spots.

Don’t have time to shop? I can help. I will be shopping to fill in the missing presents next week.

DEADLINE – Thursday, December 21st

Bring the presents wrapped and tagged to the gym.

SIGN UP

 

Friday, December 15, 2017
 
Core Strength
50 N 50 GHD
 
Strength
BACK SQUAT
Warm up and get hips loose

Warm up weight to 80% of Max

THEN

3 Reps at 75%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

 
REST
 
3 Reps at 80%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

REST

3 Reps at 85%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep) at 60% of max
5 jump squats

 
wod
21-18-15-12-9 ROW/BURPEE
21-18-15-12-9 
Calorie Row
Burpees to a Plate
 
Madmobi
 
Pigeon
hamstring up and over
calf stretch
roll quads
shoulder band stretch

 

Throwback Thursday

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Thursday, December 14, 2017
Core Strength
RUSSIAN TWISTS & MEDBALL SLAMS
50 Russian Twists
50 med ball slams
 
Skill
MUSCLE UP SKILL WORK
Practice muscle up skill work 

If you have muscle ups 
Max reps in 2 minutes.

 
Strength
CLEAN LIFT OFF + CLEAN PULL
Clean lift off + clean pulls 
2-2-2-2-2
 
wod
5-4-3-2-1
Ring Muscle Ups (scaled jump mups or 3 pull ups + 3 ring dips =1)
Box Jumps 24/20
DB Squat Cleans 35/20
 
Madmobi
 Shoulder Bully
Lat Stretch
Pigeon
Knee on the wall
Press ups