Open Prep series 2017 - Gymnastics

Huge thanks to everyone who participated in our first open prep seminar this Saturday. Coaches David and Robby did a fantastic job teaching the nuances of gymnastics. Check out the action!!!

Our second seminar on Weightlifting will be this coming Saturday at 12pm, there are only a couple of spaces left so get signed up today!

Coach Graham


Did you enjoy the Super Bowl?

Warm Up
4 X 50M Run
20M Bear Crawl
20M Side Shuffle
20M Bear Crawl
20M Side Shuffle
20M Bear Crawl
20M Side Shuffle

Wrist Rolls
Ankle Rolls
LAX Forearm
Quad Foam Roll
Butterfly Stretch - 3 on 1 off

Bench Press

1) 16 Minute EMOTM:
Odd – 3 Rep Bench Press
Even – 20-40 Second Hollow Hold

Warm-up as needed. Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit. For the Hollow Hold pick a time that you can maintain for all sets.

Metcon (Time)

3) 15-12-9 – For Time:
Knees-to Elbow
Wall Balls 20/14
Dumbbell Thrusters

* Workout Cap: 15 Mins*
Rx+: Toes-to-Bar & 50/35 DBs
Rx: K2E & 35/25 DBs
Scale: Knee Tucks & 25/15 Dbs

Cash Out

Tabata pull-ups or ring rows

Out of Town WOD

15 minute AMRAP
5 Squats
10 Push-ups
15 Sit-ups


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