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Workout Of The Day
WARM UP – MOBILITY
Big dynamic warm-up and hip and shoulder rotations
Green band: anterior & posterior hip openers + front rack stretch
With an empty barbell:
6-8 each: Front squat, Push press, Thruster
– rest –
4-5 each: Clean pull, High hang clean, Hang clean, Full Clean
Every 90s x 10 sets: (15 mins)
Sets 1-3: 3 Position Clean (High hang, Hang, Floor) as a complex, no dropping (50-60%)
Sets 4-6: 1 Clean Pull + 1 Hang Clean (65-75%)
Sets 7-10: 1 Clean (80-90%)
Every 90s x 12 (4 sets of each alternating – 18 min)
C1) 8-10 Thrusters (keep these light, fast and smooth)
C2) 6-10 Chest to bar pull-ups (or Jumping C2B)
C3) 5-7 D-Ball Cleans (heavy but smooth weight)
10-12 Goblet cossack squats (5-6/side)
12-15 GHD Sit-ups (Adv athletes use a light med ball, scale to weighted ab-mat sit-ups)
90s Echo Bike @80-85% effort (steady push but not a sprint)
– rest 2 min between sets –
We never stop pushing the envelope when it comes to just how great we can be. We are constantly looking for ways to improve our gym and experience for our members.
We Want To Be The Best
Why would you settle for anything less? We won’t. We designed our gym when we were customers, and have never forgotten what we wanted as customers.
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124 East Cordova St.