Author: Rachael Graves

Strength Shoulder Press Workout 4 SETS* AMRAP x 4 MINUTES 100m Run 12 Toes to Bar 8 Handstand Push-Ups

It’s officially April!  The Spring season is all about growth and new life.  Our program currently reflects those principles.  This week: week 2/5 of our Barbell tempo base building.  Week 2/9 of our Strict Gymnastics strength.  We have a few events planned to get excited for!  Check out the details for “Manion” on Saturday April […]

Strength Back Squat Workout “THIGH SOCIETY”FOR TIME50 Double Unders30 Chest to Bar Pull-Ups50 Double Unders20 Front Squats 50 Double Unders10 Power Cleans50 Double Unders50/40 Cal Bike

Workout EMOM x 18 MINUTES MIN 1 – 10 Ground to Overhead MIN 2 – Max Burpee Box Jump Overs MIN 3 – Rest

Workout ON AN 8:00 RUNNING CLOCK… Max Meter Row -Rest 2:00- AMRAP x 8 MINUTES 10 Russian KB Swings 10 KB Goblet Alt. Lunges 20 Sit-Ups -Rest 2:00- ON AN 8:00 RUNNING CLOCK… Max Meter Row (Score is Total Meters Rowed)

Strength Back Squat Workout “REDWOOD”30 Back Squats 150 Double Unders30 Back Squats

Skill Pull-Ups Workout 5 SETS* ON A 2:00 RUNNING CLOCK… 200m Run Max Reps Pull-Ups w/ Time Remaining… *Weighted Vest Optional.

Strength Shoulder Press Workout 3 ROUNDS FOR TIME 500/400m Row 20 Hand Release Push-Ups 10 Shoulder to Overhead 250/200m Row 10 Handstand Push-Ups 5 Shoulder to Overhead

Strength Deadlift Workout AMRAP x 15 MINUTES 15 Up-Downs to Target 10 Toes to Bar 10 Deadlifts 5 Hang Squat Cleans

Now that the Open is in the rearview mirror, it’s time to rebuild. TODAY is the first day of our Tempo / Strict Strength Cycle! The next 3 months are going to be centered around building a STRONG base with our classic strength movements and strict gymnastics movements. As far as lifting goes, we are […]