by Jeff Moran | Jan 15, 2021 | Uncategorized
Those of you that received your new shirts today, snap a pic, reppin your shirts and send them to Jeff! Can’t wait to see them! Friday January 15th Weightlifting Clean and Jerk 20min. EMOM: 2 Reps EMOM x 10min. 1 Rep EMOM x 10min.*Climb as needed to hit something...
by Jeff Moran | Jan 14, 2021 | Uncategorized
Upper body and cardio day! depending on class sizes, you may only need one machine and just choose which one you will use; the rower or the bike. This should be a good one! Thursday January 14th Metcon 2 Rounds: Min. 1) Max Bench Press 185/95 Min. 2) 200m Run Min. 3)...
by Jeff Moran | Jan 13, 2021 | Uncategorized
I bet you couldn’t WAIT for a leg day!! Let’s get after it Wednesday January 13th Weightlifting 20min. Window… 5 Front Squats Immediately into; 8-10 Barbell Hip Thrusts Rest 90sec. Repeat For 4-5 Sets Climbing in weight each set Metcon 15min. AMRAP: 21 Wall...
by Jeff Moran | Jan 12, 2021 | Uncategorized
I don’t know about you, but even 7 calories feels like an hour, to me… and all of the trash I talk, making sure men and women are treated equal,… if the calories on the bike or rower are the same, I’ll request the trainer change it 😁. Have a good ride....
by Jeff Moran | Jan 11, 2021 | Uncategorized
Monday January 11th Weightlifting Back Rack Lunge 18min. Window… 4-5 Sets: complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can. *In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip). Scale...
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