Strength For 20 Minutes Minute 1- 5 Back Squats Minute 2- Rest Minute 3- 1 Front Squat Minute 4- Rest -The weight is to remain the same for the back squat and the front squat per rotation. The weight should be 75-80% of your 1RM Back Squat. WOD 15 Musle-ups 30 Power Cleans (165,110) 12 […]
Strength Bench Press 5-5-5-5-5 WOD 25 Deadlifts (225,155) 50 Burpees 25 Deadlifts Level 3- (185,135) Level 2 – (155, 115) Level 1- (135,95) Strength Schedule Monday – Front Squats Tuesday – Snatch Thursday – Benchmark: Tabata This Friday – Push Press & Push Jerk At Home WOD 5 Rounds 10 Push Ups 15 Air Squats […]
Don’t forget the Mobility Class (12pm) & Strongman Class (1pm) taught today, and every Saturday by Coach McGuire. He is strong, sensitive and looks good shirtless. These classes start TODAY! Mobility Class – Saturdays at 12pm After a long week of training, our bodies can feel pretty run down and beat up. Recovery is vital […]
Worm Warm-up Stay focused, stay on task, work as a team 2-3 rounds each depending on the number of people present. 12 Worm Squats 12 Worm Facing synchronized burpees WOD 1 500-meter row, partner completes 125 double-unders (each) 50 deadlifts (275 / 185 lb.) partner holds barbell at the waist 50 toes-to-bars, partner hangs 10 […]
Little Warrior WOD 16.5 – Next Saturday, April 9th The Little Warrior WOD Foundation was created by our very own member, Chad Verry, to help fund the research and development to aid in the fight against childhood cancer. We will be running the WOD on Saturday during all classes, and Chad will be here collecting […]
We are asking all athletes to scan the shelving next to the desk for any shoes, belts, equipment. If you are interested in keeping your belongs please MOVE ALL ITEMS TO THE SHELVES NEXT TO THE FRIDGE. Any items left will be given to good will on Friday 4/8. Warm-up 5 minutes of consecutive jump […]
Two New Specialty Classes Added for Saturdays! We are excited to announce two new classes that have been added to our schedule for Saturday afternoons! We’ve had many requests to bring back a mobility class and have noticed an increase in members following ROMWOD, so we are bringing the two together for a weekend mobility […]
The MOBLOKO Website has undergone a face-lift and offers a ton of new media features. Have a body part that is tight, sore or painful? Check out the Instructions Tab for ways to fix yourself! Next, LOKOMOTION includes simple easy to follow video demonstration of effective rolling techniques. There is more… MOVEMENTS – Video Demos […]
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Tall clean 4×3 light Clean and jerk 5×1 @ 85-90% Back squat 4×2 heavy
