Warmup: ROM drills, 500m row, 60 sec Hollow Rocks, 20 sec rest, 60 sec Hollow Hold WOD: EMOM for 10 mins of 3 floor press (95/65#) then 5 Rounds 250M row sprint 10 db rows (35/25#) Cool-down: Frog stretch, pigeon stretch hold each for 1 min
CONTINUE READINGSaturday morning chipper: Warmup: ROM, Max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 200m sprint WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry (11 black lines) 30 OH lunges (45/25# plates) Cooldown: Roll out and more »
CONTINUE READINGWarmup: ROM drills, 10 Dislocates, 15 inch worms, 15 squats, Warm up to 50-60% 1RM in each lift Front Squat, Push Press, Overhead Squat WOD: IFCF Totals, 3 attempts for each lift Find new 1 RM for: Front Squat 1-1-1 Push Press 1-1-1 Overhead Squat 1-1-1 Cooldown: work on skills, roll and stretch
CONTINUE READINGIf you’re signed up to have your body fat test, remember to bring a towel and swim suit and don’t eat for 2 hours before your test. Warmup: ROM drills, 2o ring rows (if you don’t have strict pull-ups yet), max strict pull-ups, 20 push ups, 20 situps, Burgener Warmup, With bar: 10 Clean Pulls, more »
CONTINUE READINGSignup for your body fat test! Truck will be here next Wednesday. We NEED to have 10 people signed up by today for them to come out on Wed! http://www.eventbrite.com/e/infinite-fitness-body-composition-testing-tickets-10861201145 Warmup: ROM drills, 2o ring rows (if you don’t have strict pull-ups yet), max strict pull-ups, 20 push ups, 20 situps, Burgener Warmup, With bar: more »
CONTINUE READINGWarmup: ROM drills, 10 back squats with bar, 10 push-ups, 400 m run Pick a station…. 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Back squat (95#/65#) Ball slams Sit ups Hand Release Push-ups 100m Runs
CONTINUE READINGWarmup: ROM, 20 arm circles, 500m row WOD: 20 min AMRAP 50m sled pulls 10 KB cleans, each arm Cooldown: 50 hollow rocks, 50 arch rocks
CONTINUE READINGWarmup: ROM drills, work on strict pullups, 20 push ups, 20 sit ups WOD: 4 Rounds 50 double unders 500 m row 400m run Cooldown: Ab circuit #3, roll and stretch
CONTINUE READINGSignup for your body fat test! Truck will be here next Wednesday, http://www.eventbrite.com/e/infinite-fitness-body-composition-testing-tickets-10861201145 Warmup: ROM drills, 20 push ups, 20 situps, 20 good mornings (PVC), 20 push press (PVC) Making up for Monday, we’ll have two strength pieces today Strength: Deadlift Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% Rest 2 mins Strict Press more »
CONTINUE READINGWarmup: ROM drills, 15 inchworms, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: “Jerry” For time: Run 1 mile Row 2K Run 1 mile Note: There is a map of the 1 mile route on the bulletin board. Make sure you “double back” down the alley or you’ll cut it short. Cooldown: 100 more »
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