Week of December 9-15

Sunday, December 9, 2018 7 AM Mindful Lifting, Northern Soul Vol 2. 8 AM Bromfield Swim Strength, Mind Eraser Conditioning Mats & Turf Monday, December 10, 2018 Warmup (10 min): 3×15 Fire Hydrants/Side, Glute Bridges, Goblet Squats (light) Strength (25 min):...

2018 12 Workouts of Woodshed

Here they are, and here you are!   We will do some of these in class, and some are all yours for open gyms.  Who’s going to hit all 12 before the New Year? 1. Karen–150 wallballs for time (20/14) *Level 1 75-100 wallballs done 8-12 on the minute, rest...

Week of December 2-8

Sunday, December 2, 2018 7 AM Mindful Lifting, Rolling Stones Beggar’s Banquet 8 AM Bromfield Swim–Strength Area, Mind Eraser Conditioning (Tabata/Interval) 9 AM Holiday Photo Shoot Training Max 411: Add 5 lbs to training max if 95% set (week of Nov 19)...

Week of November 25-Dec 1

Sunday, November 25, 2018 7 AM Mindful Lifting 8 AM Mind Eraser Conditioning Monday, November 26, 2018 Warmup/Skill (10 min): Light/Empty Bar Squat Cleans Strength/Deload Week (25 min): Squat Cleans 7-10 sets of 2, working up in weight: PRACTICE FOCUS Level 1 5×5...

Week of November 18-24

Sunday, November 18, 2018 7 AM Mindful Lifting 8 AM Mind Eraser Conditioning Monday, November 19, 2018 Warmup (5 min): 2-3 rounds of 1):20 bike or row 2) Light Prowler push one length 3) :20 Box Jumps or Stepups Strength (30 min incl. chalk and cleanup): Squat Empty...

Week of November 11-17

Sunday, November 11, 2018–Special Event 7-10 AM Open Gym Come on in and explore your new gym home (still in progress) Monday, November 12, 2018 Warmup (10 min): Dynamic Length Mat Strength (30 min–incl chalk and checkup): Squat 50, 60 % x 5, 70, 80% x 3,...