NEWS, BLOG & WORKOUTS

WARM UP AMRAP x 6 -8/6 Cal Row/Ski -8 Crossover Ts : 20 Hollow Hold 8 V-Ups then 2 Sets -6 Cat/Cows -5/5 Thread the Needles -6 Supermen into Coach Led T2B and HSPU Set Up STRENGTH EMOM x 10 alternating -5-15 TTB – focus on straight legs -5-12 HSPUs METCON 8x 8 Push Press […]

WARM UP 2 Minute Machine (:30 easy/:20 Mod/:10 Hard) into 2 Sets -5/5 T-Spine Rotations -5 Push-Ups -5/5 Step Ups -5 V-Ups Straddle Stretch SWEAT DAY!!! 30 Minutes to complete or get as Far as possible -10 Renegade Rows -20 Cal Machine -10 Renegade Rows -30 American KB Swings -20 Cal Machine -10 Renegade Rows […]

WARM UP “The Warm Up” then, -90/90 w/ Glute Stretch -Side Plank W/ Leg Raise -SL Step Downs -SL RDLs/Airplanes then, Build to Starting Reverse Lunge Weight STRENGTH E2M x 5 8/8 Back Rack Reverse Lunges 35-40% of 1RM back squat INTERVALS 6x AMRAP – 1 10 Front Squats @ 135/95 (Rx+165/115) Max rep BBJO […]

WARM UP 2 Sets -30 Penguin Taps -10 Slam Ball Deadlifts -10/10 Russian Twists -5 Explosive Slam Balls w/ Hip Circle 2 Sets -8 Good Mornings -8/8 Clam Shells -8 Glute Bridges w/ Pause Power Clean Technique STRENGTH Every :90 x 6 1.1.1 Power Clean :10 rest b/t reps @ 75-83% METCON AMRAP – 12 […]

WARM UP Tabata Bike x 3 Minutes into 2 Sets 5 Tempo Air Squats 10 Scap Pull-Ups 5/5 Spiderman Rotations 10 Barbell Bent Over Rows Coach Led Barbell Warm Up STRENGTH E2M x 3 4 Front Squat :03 descent @ 60-70% right into E2M x 3 2 Front Squat @ 74-84% GET FIT AMRAP – […]