Current Cycle

MON- 2 lift day Jerks and Deadlifts

Fitness: Push Jerk Performance: Split Jerk.

+ Short duration wod (5 mins or less)

TUES- Muscle-ups (4 weeks bar, 4 weeks rings) + wod

WED- multi wod or long duration metcon (DB focused)

THURS- BSQ. Clean EMOM (4 weeks power, 4 weeks squat)

FRI- Freaky funky Friday’s with Chris

SAT- multi wod or long duration metcon (barbell focused)

SUN- Snatch EMOM (4 weeks power, 4 weeks squat) + mid/short duration wod

 

 

Conditioning Equipment


7 Rowing Machines
2 Assault Bike
30 Kettlebells from 8kg to 40kg
150 Dumbbells from 5lbs to 50lbs
20 Dynamax Medicine balls ranging from 10 to 30lbs
10 Plyometic Boxes ranging from 6" to 30"
Lots of Jump ropes
30 Slam Balls
4 Weighted Vests

Gymnastics Equipment

Over 75 feet of pull-up bar real estate
4 High Ring stations
8 Low Ring Stations
2 Matador Dip Bars
4 Panel Mats + 9'dx16'Wrestling Mat
1 pairs of Parallettes
10 Go Mats
 

Mobility Equipment 

Foam Rollers, alpha balls, lax balls voodoo bands, , abmats, yoga blocks, & therabands