Tag Archives: Ellenton

WOD Tuesday January 31st

Yo, Bro night is this Friday @ 6:00. Invite a friend and we can lift some stuff. Warm up: 200′ side shuffle, 10 hang muscle cleans x 2 rounds Every 2 minutes for 16 minutes: Hang power clean: doubles for the first four cycles, singles for the second four. 2. Every minute on the minuteContinue reading “WOD Tuesday January 31st”

Weightlifting: January 30th, February 1st and 3rd

Monday:  Power Snatch + Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power 2. High hang power snatch + high hang snatch + high hang snatch x 6 cycles @ 85% of hang power 3. Every minute on the minute for 6 minutes: Kb swings x 20 Wednesday:  Power clean + cleanContinue reading “Weightlifting: January 30th, February 1st and 3rd”

WOD Monday January 30th

Yo, Bro night is this Friday @ 6:00. Invite a friend and we can lift some stuff. Warm up: 2 Rounds of – High skips x 200′ , Banded good mornings x 15 Front squat: 6,6 2. Back squat: 8,8 * Go up in weight on each set. That last 8 should be pretty damnContinue reading “WOD Monday January 30th”

WOD Friday January 27th

Click to see what is New for 2017! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks! SEE YOU TOMORROW!!! Battle of the Boxes Competitors! Come to the gym today for two reasons! Pick up your Red shirt and pack up your gym bag! Do some recoveryContinue reading “WOD Friday January 27th”

WOD Thursday January 26th

Click to see what is New for 2017! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks!  Battle of the Boxes Competitors! Come to the gym today and tomorrow for two reasons! Pick up your Red shirt and pack up your gym bag! Do some recoveryContinue reading “WOD Thursday January 26th”

WOD Wednesday January 25th

Click to see what is New for 2017! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks!  Warm up: 2 Rounds: 1 minute of jump rope, 15 Power Wallballs For Time: 1000 Meter Row or 800 Meter Run 30 Wallballs 60 Double Unders 30 Pull upsContinue reading “WOD Wednesday January 25th”

WOD Tuesday January 24th

Click to see what is New for 2017! FYI: The Gym is Closed This Saturday! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks!  Warm up: 500 Meter Row, Then 2 Rounds: 6 Heaving Snatch Balance, 6 High Hang Power Snatch, 6 Overhead Squat Find a max forContinue reading “WOD Tuesday January 24th”

Weightlifting January 23rd, 25th, 27th

Monday:  Power Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power 2. High hang power snatch + high hang snatch x 6 cycles @ 85% of hang power   3. Every minute on the minute for 5 minutes: Kb swings x 20 Wednesday:  Power clean + clean & jerk: 3 @ 80%Continue reading “Weightlifting January 23rd, 25th, 27th”

WOD Monday January 23rd

Click to see what is New for 2017! FYI: The Gym is CLOSED this Saturday! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks!  Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Knees to Elbow, 10 Air Squats Overhead Squat: FindContinue reading “WOD Monday January 23rd”