Daily Workout

Mon, Apr 6

Mon, Sep 7, 2020 at 11:00am Labor Day Murph: Covid-19 delay
Fri, Sep 25, 2020 at 7:00pm Gym Gala: Dress Nice and come ready for a night of fun, dancing and games with your coaches. Bring a friend, snacks, drinks or just yourself!
Sat, Sep 26, 2020 at 10:00am Last WOD with the Johnson: Last WOD together (official). We may stop in on our way out of town on -
Eric Ti
So...no jump rope you say? No DUs? well sub burpees, only 1/2 the reps as the prescribed DUs (eg. 50 = 25, 40 = 20, etc)

Most Recent Benchmark:
ANGIE on Sep 29, 2020 (21 days ago)
W,Work on Skill: intro to the deck squat. Breaker of Souls0 Strength or Skill,W,Work on Skill: Bulgarian Split Squats 3x101 Rounds for Time,2 Hero,MG: ANNIE

intro to the deck squat. Breaker of Souls


W,Work on Skill: Reps
We have called this by a variety of names, the 'atomic sit up', the 'reverse burpee' THIS is a loaded version of this. It WILL be a challenge, and it will correct your primal positioning.
FEET TOGETHER on this one.... This should force the knees outward. See the (embedded video) https://www.youtube.com/watch?v=uAd6QnnErUg Roll back. keep KB bottom over face, elbows 90 degrees, roll up, WITH FEET TOGETHER (really can't emphasize that enough here) stick the landing and rise to full extended standing position. do 3 sets of 5

RX 45/35

0% 0%

John Si5/5/5  35#kb those are interesting
Nawid5/5/5  45# KB
Eric Ti 4:49pm




630-363-4797
800 S Frontenac St, Ste 4
Aurora, Illinois 60504 (view larger map)