Wednesday 12.27.17 Rail Yard Fitness
Warm-up Row vs squat hold Partner up- 4 rounds each 200 m row @ a time, one rows, other holds squat Metcon 24 AMRAP 200 meter row 15 KB deadlift 15 BARBELL back squat 15 BARBELL wipers 15 DB high pull 15 DB snatch score=rounds
Saturday 12.23.17 Rail Yard Fitness
Warm-up :40 high knees :20 rest :40 plank hold :20 rest :40 butt kicks :20 rest :40 plank hold, left side first, right side second :20 rest X2 Metcon 24 AMRAP 300 meter row 14 db thruster 14 db plank row 14 db back lunges 50 ft. bear crawl score=reps
Friday 12.22.17 Rail Yard Fitness
Warm-up Triple up- TABATA style- 2 min at each movement Bike Row Burpee Metcon Barbell- complete every 2 min for 6 rounds 8 cal bike 10 back squat 10 deadlift Rest 1 min Barbell- complete every 2 min for 6 rounds 10 cal row 10 push press 10 bent over row score=reps
Thursday 12.21.17 Rail Yard Fitness
Warm-up Triple up- TABATA style- 2 min at each movement Bike Row Burpee Metcon Barbell- complete every 2 min for 6 rounds 8 cal bike 10 back squat 10 deadlift Rest 1 min Barbell- complete every 2 min for 6 rounds 10 cal row 10 push press 10 bent over row score=reps
Wednesday 12.20.17 Rail Yard Fitness
Warm-up 6 AMRAP 10 star jumps 50 ft bear crawl 10 star jumps 50 ft plank walk 10 jumping squats 50 ft high skips Metcon 10 AMRAP- light and fast 200 m run 20 front squat 20 swing 20 goblet squat 20 high pull Rest 2 min 10 AMRAP- heavy and slow 200 m run […]
Monday 12.18.17 Rail Yard Fitness
Warm-up Burpee “Thunderstruck” Squat “Bring Sally Up” Metcon 25 AMRAP 1 rope climb 2 plank rows- db L+R=1 2 plank thrust 3 floor press 3 weighted sit ups 3 russian twist 4 knee raises 4 burpees 4 ring rows 400 m row
2017 Athlete of the year nominees
Saturday 12.16.17 Rail Yard Fitness
Warm-up 10 inchworms 10 runners’ lunges 10 scorpions Downward Dog, then 6 min tabata 0-1 squat 1-2 squat hold 2-3 push up 3-4 plank hold 4-5 sit up 5-6 wall sit Metcon (AMRAP – Rounds and Reps) 24 AMRAP Partner up- run together 400 meter run 50 deadlift 50 single leg get ups 50 split […]
Friday 12.15.17 Rail Yard Fitness
Warm-up 10 EMOM 2 inchworm 4 frankensteins 6 scales 8 lunges 10 sec squat hold Rest 1 min 10 EMOM 4 plank thrust 6 squat jumps 8 broad jumps Metcon (AMRAP – Rounds and Reps) 12 AMRAP DB Complexes 5 shoulder raises 5 skaters 5 lat raises 50 ft farmer carry 5 tricep extensions 5 […]
Thursday 12.14.17 Rail Yard Fitness
Warm-up 10 EMOM 2 inchworm 4 frankensteins 6 scales 8 lunges 10 sec squat hold Rest 1 min 10 EMOM 4 plank thrust 6 squat jumps 8 broad jumps Metcon (AMRAP – Rounds and Reps) 12 AMRAP DB Complexes 5 shoulder raises 5 skaters 5 lat raises 50 ft farmer carry 5 tricep extensions 5 […]
