NEWS, BLOG & WORKOUTS

WARM UP 8 Shuttle Runs into 2 Sets -10 Banded Good Mornings :20 High Plank -10 Glute Bridges 3 Way Banded Hamstring Stretch Coach and set up RDLs and Ring Dips STRENGTH 3 Sets -15 RDLs (light and controlled) -6-15 Strict Dips :60 rest GET FIT 4 Rounds -20 DB Snatches (50/35) -40 Double Unders […]

WARM UP Partner 1 2 Sets :20 Wall Sit with band 10 Glute Bidges 5 Front Squats with Pause Partner 2 Easy Machine (then Switch) into, Coach Led Hip Flow and Jumping Prep Set Up Metcon PARTNER WOD AMRAP – 28 12x – total with partner / YGIG – 6 each 50 double Unders (Rx+75) […]

WARM UP -20 Rower Pulls -20 Russain KB Swings -20 Air Squats -20 Russian Swings -20 Rower Pulls into, Barbell Warm Up -6 RDLS -6 Muscle Cleans -6 Front Squats -6 Strict Press -6 Good Mornings -6 Back Squats -6 OHS Then, Build to Back Squat Weight STRENGTH E2M x 4 4 Back Squat @ […]

WARM UP 2:00 Easy Machine (:05 Sprint every :30 seconds) 2 Sets -5 Inch Worms -10 Scorpions -15 Empty Bar Sumo Deadlifts then 1:00 on all 3 machines, take note of how many calories you can get in :50 so you have an idea how many you should be trying to do in the workout. […]

WARM UP 6 Shuttle Runs into 2 Sets 10 Scap Push-Ups 1 Wall Walk into :10 HS Hold 5 Tempo Wall Facing Squats then, 2 Sets -8 Slam Ball Thrusters -8 Push-Ups Build to Bench Press Starting Weight STRENGTH E2M x 5 3 Bench Press @ 75-95% 5 Explosive Slam Balls inbetween Sets GET FIT […]