Brian K. 16.2

STUD.
Brian K. Getting his rep of the final round of 16.2 last week at Friday Night Lights!

This video is one of the reasons I love the open, hard work, high energy, boundaries pushed, community support, it’s so much fun to watch stuff like this! Brian is a regular attenders of the strength classes and it shows, by him putting up one of the highest scores in the gym out of everyone! Don’t think you need to be strong? Think again!

It’s not too late to work on your lifts, and I guarantee you we haven’t seen the last of the barbell movement in the open! Join us for at our strength classes Tuesday’s and Thursday’s 6:15 am and 5:15pm at our Broomfeild location. And don’t forget weightlifting practice Saturday’s at 9am with coach Meriah. Want more weightlifting? Be sure to checkout our MBS Strength group on FaceBook for the latest in class updates, videos and other shenanigans.

WOD
CF1
Adv
Strength

8/13/16

Warm Up
Warm-up – General
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat
4 Rounds

Warm-up – Mobility/Stability
Quadruped Crawl
Hand Stand Hold
Hollow Rock
:20/:05 x 9 Intervals

Workout of the Day
1. WOD
With a partner, alternating rounds:
AMRAP 6:
6 HSN (115/75)
6 T2B

Rest 3 minutes, then

AMRAP 6:
9 OHS (115/75)
9 Ring pushups

Rest 3 minutes, then

AMRAP 6:
12 Wall ball
12 Burpees

Score total rounds + reps for each AMRAP.

—————–EXTRA———————-
(Weightlifting,gymnastics, conditioning, and endurance work can be done as desired to work on weak areas of your fitness. This is for motivated people only.)

2. WEIGHTLIFTING
PCL from Block @knee – OTM 20 (Work-up)

3. GYMNASTICS
HSPU: 100 for time

4. CONDITIONING
Butcher Low Push: 25M (#90/#70)
Rest 1:00
10 Rounds

5. ENDURANCE
Row: 250M
Rest 1:00
10 Rounds

6. PLYOMETRICS
Box Jump: 3 Every :15 x 16 (30”/24”)

Post your results to the Whiteboard.

Posted in WOD | Comments Off

WOD Workout Archive »

8.12.16

Class Schedule

Monday and Wednesdays –7:15am , 11am, 5:15 pm, and 6:30 pm

Fridays – 11am, and 5:15 pm

Skill & Strength:

Back Squat

10×2

WOD:

AMRAP 10:

5 Burpees

10 Broad Jumps

15 Push Ups

Posted in CF1 | Comments Off

CF1 Workout Archive »

6/13/16

1. WOD

SDLHP: 12
PJ: 12
BSQ: 12
4 Rounds for time

Fitness - 75/55
Rx - 95/65
Rx+ - 115/75

2. Strength
BP 1×20 RM

3. Extra credit
Hand walk – 5’ hold HS 5 seconds –continue as far as possible – AMRAP 5 Minutes

4. Weightlifting

Panda Pull SN: 5 x 2
SNBAL: 10 x 1 (Work up)
SN: OTM 20 (Work up)

5. Accessory
HSPU: 10 OTM (Unbroken sets – you break a set, stop)

6. Conditioning
Butcher Push: 200M (#90/#70)
Run: 400
6 Rounds

Posted in Adv | Comments Off

Adv Workout Archive »

8/11/16

Workout of the Day
SN Grip Panda Pull: 10 x 1 (Work up)
MSSN: 10 x 1 (Work up)
SNBAL 10 x 1 (Work up)

GHD Sit-up: 15
GHD Hip & Back Ext: 15
5 Rounds for completion

Posted in Strength | Comments Off

8/13/16

WOD Workout Archive »

8.12.16

CF1 Workout Archive »

6/13/16

Adv Workout Archive »

8/11/16

Strength Workout Archive »

Subscribe to Our Mailing List

MBS Blogs

Recent Posts

Like Us On Facebook