2017 Functional Fitness Games registration now live! Click HERE Team name: Ape Nation 2017 Functional Fitness Judges course now open! Click HERE Strength WOD: Perform the following for quality (20 minute cap): Thruster Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @...Read More
Jacket order getting placed Wednesday morning. Make sure your orders are in. 2017 Functional Fitness Judges course is now open! Click HERE Skill: Tripod Hold 2 x 1:00* Headstand Hold 2 x 1:00* Handstand Hold 2 x 30 seconds* Backward roll to Candlestick 10 reps Candlestick to Tuck up Handstand 10 reps *30...Read More
Handstand workshop with Becca Gutstadt 2017 Functional Fitness Judges course is now open! Click HERE Row Skill: Row’d Royalty WODs 17.2 A&B Row 2000m For Time 17.2 A: First 1000m time 17.2 B: Total time Don’t forget to post scores on the Row’d Royalty website! Conditioning: 5 Strict Handstand Push-ups 7 Front...Read More
Don’t forget to sign up for the Handstand 101 for Saturday, 1400-1600, at the Yoga Room in Tulsa. Cost is $25. Strength & Conditioning: Partner WOD Every minute on the minute perform one round of: 2 Squat Clean* 4 Burpees-Over-Bar …Upon failure to complete within designated minute; rest one minute, then perform one...Read More
KO in the OK is going on this weekend at the UMAC located near 71st and Mingo. Come out to support our team “Honey Pepper Bacon”. If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site,...Read More
If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site, click “Register”, and it will lead you through. Cost is $20. The divisions are Male/Female Standard, and Male/Female Tall. Every week one Concept 2 rower will...Read More
Skill: Rower Stroke Work 10 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 20 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 10 Hard Pulls…finished For total meters pulled *Hard Pull = maximal torque on each pull, s/m between 21-25 Conditioning: Complete as many rounds and reps...Read More
Skill Work: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same...Read More
Conditioning: 12-9-6-3 rep rounds of: Calories Rowed Thruster (95/63) Toes-2-Bar For Time Strength: Deadlift 1-rep max Compare to Friday, 01 July 2016 Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side Post time and max load to commentsRead More
