Blog

BAR: Friday 15 Jan

  • Category: BAR,Blog,Wod
  • Published: January 15, 2021

WU 3x 10x Rev shrugs 10x Deficit Push-ups 10x DB Pull-over Strength 5x 1 close grip bench press 5 med ball chest pass 20 DB Hang Cleans Conditioning 20 Cal Bike 15 DB Bench Press 75/50 20 Cal Bike 30 DB Bench Press 50/35 20 Cal Bike 60 DB Bench Press 35/20 Schedule: https://BoomSched.as.me/Class

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What To Eat: Protein/Veg/Fats

  • Category: Blog
  • Published: January 11, 2021

PROTEIN LEAN PROTEINS – These proteins are especially pertinent for high carb days when you must eat a decent volume of protein while keeping fat low. Red meat is my first, second, and third favorite food. If you can, go red meat at every meal (plus some whole eggs at breakfast). But on days where ...

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BAR: Thursday 14 Jan

  • Category: BAR,Blog,Wod
  • Published: January 10, 2021

WU 3x 10 Pillar to plank 10 Step ups 10 DB RDL 1 min bike Strength 5x 1 Back Squat 3 PVC Jump overs 10 Lat Med Ball Throw Conditioning 5rds 2:30 Min rds 1 Step up Pos iso hold 15 sec per side 10 Jumping Air Squats Max reps Banded Ham Curls with time ...

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BAR: Weight Vest Wednesday 13 Jan

  • Category: BAR,Blog,Wod
  • Published: January 10, 2021

WU 3x High knee A-skips High knee B-skips High knee c-skips High Knees Jog 100 Yards Sprint 10x 30 Yard sprints up the incline W/ Vest Cool Down/Stretch 3x 1 min each Banded Hammy Couch Banded Full squat Schedule: https://BoomSched.as.me/Class

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BAR: Tuesday 12 Jan

  • Category: BAR,Blog,Wod
  • Published: January 10, 2021

WU 2x 10 Rev Shrugs on Dip bar 10 Strict Press 10 Hang Cleans Strength 5x 2 Strict Press 8 L Sit DB Press 10 One Arm Banded Front Raise Conditioning 5rds 2:30 min rds 1 Strict Press and ISO hold for 15 sec 10 Bar Dips max reps Banded Hammer Curls with time left ...

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BAR: Monday 11 Jan

  • Category: BAR,Blog,Wod
  • Published: January 10, 2021

WU 2x 10 Kneeling Clapping Push-ups 10 Strict Press 10 Strict Pull-ups 10 Bulgarian SS   Strength Back Squat 5@65%, 3@75, 1@80 Then 5 sets 2 Back Squats 6 Box Jumps 4 Partner Ham curls Conditioning 4rds 12 DB Bulgarian SS 50/35 (each Leg) 36 DU 12 DB Hang Squat Cleans 50/35 Rest 1 min ...

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BAR: Friday 8 Jan

  • Category: BAR,Blog,Wod
  • Published: January 8, 2021

WU 3rds :60 4 Way Dead Bugs :60 DB Lat Raises :60 Hammer Curls Strength 4×10 Front Carry Texas Slit Squat then 4×20 DB Walking Lunge Conditioning Fight Gone Bad Style 1 min Each Station x 3 Wall Ball 20/14 Russian Twists 20/14 BB Strict Press 75/55 Sumo DL High pull 75/55 Rest Schedule:  https://BoomSched.as.me/Class

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BAR: Thursday 7 Jan

  • Category: BAR,Blog,Wod
  • Published: January 5, 2021

WU 3x 20 Rear Delt Fly 20 Rev Shrugs on Dip bar Strength Chin -ups 3×8 Max reps each set Then Deadlift 8,5,3,5 rep max Conditioning 30 CALS 6 Devil Press 25 CALS 6 Devil Press 20 CALS 6 Devil Press 15 CALS 6 Devil Press 10 CALS 50/35 Finisher 3x 15 Meadows rows 10 ...

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BAR: Weight Vest Wednesday 6 Jan

  • Category: BAR,Blog,Wod
  • Published: January 5, 2021

WU 400 M Run Conditioning 4rds 75 M Farmer Carry 250 M Run 20 Burpees with vest Finisher Drop the vest 3x 35 Cal bike Sprints Schedule: https://BoomSched.as.me/Class

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BAR: Tuesday 5 Jan

  • Category: BAR,Blog,Wod
  • Published: January 5, 2021

WU 4x :30 each One Arm Banded Lat Raise One Arm Banded Front Raise 10 Plate Front Raise Strength Bench Press 5×8 Conditioning 6 min to complete 50 Push-ups 50 Hang Power Cleans 95/65 Then AMRAP 6 minutes 5 Dips 5 BB Row 135/95 Finisher 3x 15 Rolling tri ext 15 DB Upright rows Schedule: ...

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