Workout of the Day: Friday, 8.11.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 2 rounds: 30′ Broad Jump 30′ Inchworm 30′ High Knee Lunge + Twist 10 Tuck Jump 10 Cossack Squat 2 Wall Walk STRENGTH: 3 sets: A1. Wall-Facing 1-arm Handstand x :10/arm A2. Shin Hop to 45# plate x 5 A3. Single Leg Box Jump x 3/side -challenge yourself on […]

Workout of the Day: Thursday, 8.10.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Hip Extension x 1 min/side 2 rounds: PVC Pass Through x 10 PVC Around the world x 5/direction PVC Jump Squat x 10 PVC Back Rack Forward Lunge x 5/leg PVC Back Rack Cossack Squat x 5/leg PVC Muscle Snatch x 10 PVC OHS x 10 PVC Snatch […]

Workout of the Day: Wednesday, 8.9.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 400m run 10 Spiderman Step 10 Yoga Push up 10 Scap Push up 10 Scap Pull up 20 sec Hollow hold 20 sec Arch hold 10 Athletic Burpees STRENGTH: 3 rounds: A1. Deficit Kipping HSPU x 3 A2. Paralette Shoot Thru x 8 A3. Ring Support x :10 A4. […]

Workout of the Day: Tuesday, 8.8.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 rounds: 10 Med ball Clean 10 Ball Slam 30′ OH Ball Lunge 10 Wall Ball 400m run STRENGTH: A. Deficit Push up x 10 -keep hips open, no piking B. Strict Muscle-up x 3-5 Scales include: -feet on ground muscle up -feet on box m/u -Ring Thing m/u […]

Workout of the Day: Monday, 8.7.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball lats/Teres major – 3 min 2 rounds: 30′ Crab Walk 30′ Bear Crawl 30′ Crouching Tiger 30′ Mobility Frog 30′ Elephant Walk 30′ Inchworm STRENGTH: Front Squat– find 1RM Suggested progression: 10 x bar 5 x 50% 4 x 60% 3 x 70% 2 x 80% 1 […]

Workout of the Day: Sunday, 8.6.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3min mobility as needed 2 rounds: 30′ High Knee Lunge + Twist 30′ Spiderman Step + OH Reach 30′ Lateral Lunge 30′ Inchworm 30′ Broad Jump STRENGTH: A1. Lateral Box Jump x 5/side A2. Bulgarian Split Squat x 5/side A3. Weighted Cossack Squat x 5/side CONDITIONING: 11min AMRAP: 30 […]

Workout of the Day: Saturday, 8.5.2017.

There are no classes today — Liberty Barbell Club is hosting the USAW Pennsylvania State Championship! Come watch some expert Snatch and Clean & Jerk work in the basement today– sessions start at 9am!

Workout of the Day: Friday, 8.4.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 2 rounds: 30′ Broad Jump 30′ Inchworm 30′ High Knee Lunge + Twist 10 Tuck Jump 10 Cossack Squat 3 Wall Walk STRENGTH: 4 sets: A1. Handstand Walk x Max A2. Shin Hop + Box Jump (3+1) x 3 A3. Single Leg Box Jump x 5/side CONDITIONING: “Nicole” 20min […]

Workout of the Day: Thursday, 8.3.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Lat Stretch – 1min/side 2 sets: 10 PVC Pass-Thru 10 PVC Around-the-World 10 PVC Wall-facing OHS 10 PVC Behind-the-neck Sotts Press then: 30′ Spidey Step 30′ High Knee Lunge + Twist 30′ Lateral Lunge 30′ Crab Walk STRENGTH: A. 20min to find heavy 1RM Snatch CONDITIONING: 13min AMRAP: […]

Workout of the Day: Wednesday, 8.2.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 400m run 10 Spiderman Step 10 Yoga Push up 10 Scap Push up 10 Scap Pull up 20 sec Hollow hold 20 sec Arch hold 10 Athletic Burpees STRENGTH: 3 rounds: A1.Strict HSPU x (Max – 1)– stop 1 rep shy of technical failure -modify to box HSPU, downward […]

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