15 October 2014
WE HAVE ADDED A GYMNASTICS STRENGTH CLASS AT 6:30pm on Thursday Nights!!! Strength Superset Close Grip Bench Press 7 x 7 GHD Sit Ups 7 x 15 (10) Workout of The Day 4 Rounds 10 Box Jumps 15 Kettlebell Swings ... Read More
WE HAVE ADDED A GYMNASTICS STRENGTH CLASS AT 6:30pm on Thursday Nights!!! Strength Superset Close Grip Bench Press 7 x 7 GHD Sit Ups 7 x 15 (10) Workout of The Day 4 Rounds 10 Box Jumps 15 Kettlebell Swings ... Read More
Power Clean and Jerk Find 1 Rep Max 2-2-2-2-1-1-1-1-1 Workout of The Day 10 Minute AMRAP 3 Thrusters 155/105 135/85 105/65 6 Pull Ups Supplemental Endurance 5 Minutes Air Dyne 1 Mile Run 2000 Meter Row
Power Monkey Camp was one of the best weeks of my life. I strongly suggest going, It's the most fun you'll ever have learning gymnastics and Oly. Check out the recap video below and please post your 1 Rep Max ... Read More
Supplemental Strength 9 x 3 Overhead Squats Power/Gymnastics Strength Superset 9 x 2 Above the Knee Hang Power Clean + 1 Push Jerk 9 x 3 Strict Handstand Push Ups Every 2 Minutes Workout of The Day ... Read More
Skill Work Kipping Pull Workout of The Day 5 Rounds 500 Meter Row 15 GHD Sit Ups Every 4 Minutes Stretch with Remainder of Time Between Sets and Find Your Average 500 Meter Row Time then 5 Rounds 400 ... Read More
Post by Chris Keith. Monday Supplemental Power/Strength 7 x 1 Snatch Balance 5 x 1 Snatch 7 x 1 Clean and Jerk Strength Superset Back Squat 6 x 6 GHD Sit Ups 6 x 15 Every 4 Minutes Back Squat ... Read More
Friday Supplemental Strength 5 x 5 Front Squats 5 x 5 Weighted Dips 3 x 8 Incline Bench Press Strength Superset Bench Press 8 x 8 GHD Sit Ups 8 x 12 3:30 Minute Rest Intervals Workout of The Day ... Read More
Wednesday Supplemental Gymnastics 4 x 10-4 Point L Hangs 5 x :20 On , :20 Off L Sits 4 x 12 Toes to Rings 4 x 1 Skin the Cat Strength Back Squats 5 x 5 (8) ... Read More
Congrats to Stacey Shaner our Athlete of The Month!! There is no doubt that the gym is filled with kick-ass women and this months Female Athlete of the Month, Stacey, does not disappoint! Stacey was a Ragin Cajun ... Read More
Tuesday Supplemental Strength/Power 6 x 1 Power Snatch 6 x 2 Push Press 4 x 1 Push Jerk 4 x 8 Seated Dumbell Press Strength Weighted Dips 5 x 5 (8) Every 3:30 Minutes Push Press ... Read More