Monday is the last day to take advantage of lower rates & free stuff in 2021!
Click here to sign up now or bring cash/ check with you on Monday. Text "barbell" to 620-312-8030 to get workouts & updates sent straight to your phone, no spam! Monday Skill. Handstands Strength. Deadlift 2.3.5.10.2.3.5.20 (60+% of 1RM) Post. Barbell Row + L-sit Tuesday WOD. 15 AMRAP 9/6 Cals Bike or Row 7 HR Push-ups 5 K2E or TTB Post. Dead Hang 3 mins + 5 mins Doubles Wednesday Skill/ Strength. Snatch WOD. 5 Rounds, each for time 15 OH Squat 400m Run 3 min Rest Thursday WOD. 10.8.6.4.2 Bar Facing Burpee TTB Clean & Jerk Strength. Lunge Test. 1000m Row Friday "Angie" -- AT HOME WORKOUTS -- Monday WOD 4 x 12 Single Stiff Legged Deadlift SA Row Bulgarian Split Squat 1:00 Plank Tuesday WOD. 15 AMRAP Shuttle Sprint 150m 7 HR Push-ups 5 V-ups Wednesday WOD. 5 rounds, each for time 16 (8/arm) SA OH Squat 400m Run (2 mins cardio) 3 min Rest Thursday 14.12.10.8.6.4.2 Burpee Sit-ups DB Clean & Jerk (use what you have) Friday "Angie" but with burpees instead of pull-ups :-)
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