Today we will be doing a tribute workout in honour of Mike Nyhuis, the brother of one of our members who passed away April 7th, 2015 at the age of 41.
In teams of 2, one partner working at a time:
1973m row,
7 rounds:
23 KB Swings,
23 Box jumps overs,
23 Pull-ups
2015m run
(10x200m alternating)


December 6, 2022

8 sets, every 1:30: 3 front squats @20X1, start @7-8/10, add 0-10lbs per set Every 4:00 x4 sets: 5-4-3-2-1 reps of Barbell bent over rows

December 5, 2022

20 minutes, for quality: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 10 reps alternating, 90/90 hip swivels *no hands! 10

December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20


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