Archive for the ‘open gym’ Category

general warm (10 minutes)

double Adex club front swings x 35 reps

elevated push ups x 15 reps

Sanddune split squats x 10/10 reps

chimp walks x 100 feet

specific warm up (5 minutes)

sled push set up and practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

Russian plank flys x 5/5 reps

sandbag BTN good  mornings x 20 reps

weighted side bends x 30 reps

Back by popular demand!

Our Open Gym Pass is being brought back:

  • $50/month
  • Good during scheduled Open Gym hours only
  • Does not include any classes
  • Do your own training with our equipment


general warm up (10 minutes)

Adex club 2 hand front swings x 30 reps

Adex  club 2 hand side swings x 30 reps

resistance band pull a parts x 100 reps

Sanddune jumps x 15 reps

specific warmup (5 minutes)

Viper press up and light practice

strength (20 minutes)

Viper press x 4/4/4/4/4/4 reps

Note: Use P.A.P right before last set

conditioning/accessory work (2 rounds)

heavy Adex club tappers x 4/4 reps

stone carry x 100 feet



general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

Adex club 2 hand side swings x 40 reps

side shuffles x 200 feet

resistance band baseball swings x 20/20 reps

specific warmup (5 minutes)

lateral sled pulls set up and practice

strength (20 minutes)

lateral sled pulls x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

1 hand farmers walks x 100 feet

Adex club windmills x 5/5 reps

side planks x max. time each side


Tues. & Thurs.

6:30-7:30am  Open Gym/Skill & Technique Practice (starts Aug. 18)

Here’s the details on this great deal