Blog Search

“The VanPorter” & Gymnastics Class!! – Thursday 5-9

By: 0

“A Tradition Unlike Any Other…The VanPorter”

-Jim Nantz

Oh kids!!  Ohhhhhhh kids. You know what time it is.

It’s time for The VanPorter……..Happy Birthday, Pedro!!! And Happy <gasp> FORTIETH to Erin!! Ahhhhhhhhhh!!!!!!!!!

Have a great day you two.

AND – Day 1 of Gymnastics class is today! 6:00PM with Coach Andrew…be there.

Warm-up

2 rounds of

10 Burpee Lateral Jumps

10 Plank Up & Over Barbell

50 Hollow Rocks

 

Strength

EMOM10

1 Bear Complex

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat

-Shoulder to Overhead

 

WOD – The VanPorter

5 rounds

5 dead lifts 155/105lbs

9 power clean 155/105lbs

19 push ups

78 DUs

 

Extra Work

30-20-10

GHD Sit-ups w/ Medball (14/10)

Row Cal

3-2-1 Peg Board Climb

 

Gymnastics Class **6:00PM Only**