Performanced Based Fitness

1 February 2020 Warm Up –  Strength – WOD: Cool Down:  

31 January 2020 (Courtesy of Coach Austin) Warm Up – Eastside Lap, then 3 rounds – 10 empty bar RDL, 10 LIGHT DB OH lunge,... Read More

30 January 2020 (Courtesy of Coach Austin)   Warm Up – 3 rounds -Block Run, :30 hang from bar, 10 empty bar push press (again,... Read More

29 January 2020 (Courtesy of Coach Austin)Warm Up - 3 rounds - 30 double unders, 10  Empty bar hang power cleans (please don't drop empty... Read More

28 January 2020 (Courtesy of Coach Austin)Warm Up - 3 rounds - 15 Calorie row, 10 empty bar OHS, 10 Scap Pull ups , Run... Read More

27 January 2020 (Courtesy of Coach Austin) Warm Up: – 3 Rounds – 10 empty bar back squat w/ pause, 10 push press, block run... Read More

   

Warm-up:  Block Run, 20 Jumping Jacks, 10 Push-ups, 20 Jumping Lunges For Time: “Annie” – 50-40-30-20-10 Double Unders / Ab Mat Sit-ups AMRAP 35 Minutes... Read More

Warm-up: Eastside Lap, Lunge through gym, Burpee Broad Jump Back Strength: Barbell Complex: 1-1-1-1-1-1-1-1-1-1 until failure, slight pause between movements Deadlift, Hang Power Clean, Hang... Read More

Warm-up:  3 Sets: 500m Row, 10x Goblet Squat, 20x 4count Mountain Climber, 12x Single leg KB RDL. (6/side).  Strength: EMOM 10:00: 4x RDL 50-60% of... Read More