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
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
Monday classes will be at 0900 and 1030 only. Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High Pull (95/63) 50 GHD Sit-ups 40 Alternating Box Jumps 30 Wall-Ball Shots...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10 Calories Rowed For Score Strength: Thruster 1-Rep Max Compare to Tuesday, 17 May 2016 Flexibility: 15 Front Leg Swings/Leg Olympic...Read More
Conditioning: 100m Row 15 Wall-Ball Shots (20/14) @ (10/9′) 20m Burpee Broad Jumps 4 rounds for time Strength: Back Squat 1-rep max Compare to Monday, 27 June 2016 Conditioning: 3 Strict Pull-ups 6 Strict Handstand Push-ups 9 GHD Sit-ups 3 rounds for time Mobility/Flexibility: Couch Stretch – 1:30/side One-Arm...Read More
Conditioning: Partner WOD: Complete as many reps as possible in 9:00 of: Row 200m Max rep Sit-ups …rest 4:00 Complete as many reps as possible in 9:00 of: 50 Double Unders Max Rep Box Jumps (30/24″) …rest 4:00 Complete as many reps as possible in 9:00 of: 15 Pull-ups Max Rep...Read More
Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday. Strength: Make-up a Lift 1-rep max For max load …Or… Pick any lift and perform: 5-5-5-5 @ 85% For...Read More
Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday. Partner WOD Complete as many rounds and reps as possible in 15 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar...Read More
Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed For Score Compare to Friday, 24 June 2016 *Add one rep to each exercise each round. Partners alternate exercises. Strength: Deadlift 7-rep max Goal here is to work up to...Read More
Conditioning: Partner WOD Row 1000m (5:00 cap) …rest 2 minutes, then… Complete as many rounds and reps as possible in 30 minutes of: 5 Pull-ups 10 Push-ups 15 Squats 200m Run 25 Double Unders For Score *Alternate exercises each round Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for...Read More
