April 18, 2017
(WOD) … 4/19/2017 … A1) 1 STRICT PRESS @ 85% …Rest :45… X6 Sets … A2) 8-10 RING ROWS (21X1) …Rest 1 Min… X4 sets *six sets of A1 and four sets of A2 … B) COMPLETE 4 ROUNDS 200 Meter Run 10 KB...
Read moreApril 18, 2017
Who is getting ” Summer Bod” ready, we know all the RP Strength Participants are. Who will the Winner be? You will find out soon enough!! … (WOD) … 4/18/2017 … A) COMPLETE 5 SETS: 300/250M Row 10 Power Cleans...
Read moreApril 17, 2017
How did the weigh-in go guys? We have seen to many inspiring transformations and we could not be more proud of those who participated. Summer, here we come! … (WOD) … 4/17/2017 … A) BACK SQUAT AT 80% 6X1 …Rest 2:30 between...
Read moreApril 15, 2017
Power Hour and RP Final Weigh-in? Big day Saturday! … (POWER HOUR WOD) … 4/15/2017 … A1) HIGH HANDLE SLED PUSH (X10 STEPS EACH LEG, 3 DOWN) A2) TEMPO DB CURL (X10, 5 SECONDS UP, 3 DOWN) X3 SETS … B1) INCLINE DB PRESS X20...
Read moreApril 14, 2017
REMEMBER, ALL RP CHALLENGERS!! TOMORROW IS THE FINAL WEIGH-IN FROM 9-12PM! THANK YOU COACH NYRA, FOR LEADING THIS AND HELPING US ACHIEVE SUCCESS IN OUR NUTRITION. … (WOD) … 4/14/2017 … A1) 2 FLOOR PRESS AT 80% …Rest...
Read moreApril 13, 2017
(WOD) … 4/13/2017 … A) 50-40-30-20-10 Calorie Row, between each row complete: 20 Alternating DB Snatches (50/35) 20 Ab-Mat Sit-ups …
Read moreApril 12, 2017
WEIGH IN FOR RP CHALLENGERS IS THIS COMING SATURDAY FROM 9AM-12PM. YOGA WILL STILL TAKE PLACE BUT COACH ELLEX WILL HAVE A SPECIAL SOMETHING PLANNED, SO NO NEED TO SKIP IF YOU ARE A REGULAR! GREATER THAN WILL ALSO BE DOING A TASTING NEXT...
Read moreApril11, 2017
4/11/2017 … (WOD) … A) COMPLETE 5 SETS: 200M Run 10 Hang Power Snatches (75/55) 10 OHS 10 Toes to Bar **Barbell reps should be unbroken** …Rest 2 Mins… … (SUPPLEMENTAL) A) Row 500M at 2K pace …Rest/Walk 3...
Read moreApril 10, 2017
Welcome to a new week of programming. A fresh start and another chance to do what we didn’t think we could do last week. Let’s make this week one of our best. What’ya say? … (WOD) … 4/10/2017 … A1) 2 STRICT...
Read moreApril 8, 2017
Another awesome morning of Power Lifting tomorrow, be sure to fill the house up!! … (POWER LIFTING WOD) … A1) CHIN-UPS X15 A2) KB BENCH PRESS … B) BARBELL GLUTE BRIDGE *work to a heavy set of 5** … 4 SETS: C1) DB CURTSY...
Read moreApril 7, 2017
Don’t forget this Saturday Coach Nyra will be having her Nutrition Meeting at 11AM! … Power Hour on Saturdays is such a huge hit and we hope to see you all there this weekend! … (WOD) … 4/7/2017 … A1) 2 BACK SQUAT AT...
Read moreApril 6, 2017
A) COMPLETE 6 SETS AT 80% AEROBIC EFFORT: 20/15 Cal Row 5-10 Dips 50M Shuttle Run X4 12-15 Reverse Banded Curls 10 2-Count Mountain Climbers 6 Box Jump-overs …Rest 1 Min… If you have been participating in the RP Challenge, don’t...
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