Monday 12.11.17

    Polar Throwdown Weightlifting Practice Friday at 6pm RSVP Via Facebook * Polar Throwdown registration must be complete by Wednesday, December 20th to receive a T-shirt. Click here to register today!   Total Body Strength Day! Deadlift 3-3-3-3-3 DB Row 5×5...

SATURDAY 12.16.17

  Partner Workout! 8 Minutes to reach Heavy Clean • Same Bar • Total Weight • Partner can add weight when resting Rest 2 Minutes AMRAP20 50 Hang Power Clean 135/93lb 50 Toes-2-Bar 50 Front Squat 135/93lb 50 Cal Bike *switch as...

FRIDAY 12.15.17

Upper Body Hypertrophy Day! Bench Press 4×8 Dumbbell Row 4×12 *Each *Superset 3RFT: 3 Ring Muscle Up 6 Dip (Ring/Bench) 9 Handstand Push-up or 3RFT: 3 Ring Dip/Bench Dip 6 Push-up 9 Push Press 95/63lb Core: 3 Sets 10 Reverse Hypers 10 Band Push-Away *Each...

THURSDAY 12.14.17

5 Rounds: 500/450m Row 5 Power Clean 155/103 50 Double Unders/75 Single Core: 40 On/20 Off x4 Wt. Plank  45/35 V-Up Russian Twist *No Weight, Feet Elevated! Mobility: Cobra + Child’s...

WEDNESDAY 12.13.17

Lower Body Hypertrophy Day! Back Skwats 15 RM 15-20 Min of Work Warm-Up: 10 (Bar), 5 Light, 5, 3 (Moderate), 3, 2 (@15RM Weight) 10 Min AMRAP: 50 ft. OH DB Lunge (Left) 35/25 10 Burpees 50 ft. OH Lunge (Right) 35/25 20 Ab Mat Sit-Up Accessory: 3 Sets 15 Band Hamstring...