NEWS, BLOG & WORKOUTS

WARM UP 2 Sets :30 Step Ups :30 Hollow Hold :30 H2H Swings :30 Sumo Squats w. Pause Coach Led KB Snatch Tech into Hip Circle -Good Mornings -Quarter Squat ISO -Lateral Leg Raise -Glute Bridges Build to Deadlift Weight STRENGTH E2M x 5 5,4,3,3,3 Deadlift – must be TnG @ 70% and build to […]

WARM UP 2 Rounds 8 Shuttle Runs 8 In and Outs 8 Burpees then, Coach Led PVC Stretches and Metcon Set Up METCON 2 Rounds 20/16 Cal Ski or Row 16 DB Front Rack Lunges (50s/35s) 3 Rope Climbs (Mod: Ground to Standing or 10 Strict Pull-Ups) Rest 2 Minutes 2 Rounds 20/16 Cal Ski […]

WARM UP Coach Led Warm Up and Metcon Set Up 12 DAYS OF CHRISTMAS !!! 1 Clean and Jerk (155/105) (Rx+185/125) 2 Muscle Ups or Burpee Pull-Ups 30 Double Unders 4 HSPUs 5 DB Thrusters (50s/35s) 6 Box Jumps (24″/20″) 7 Pull-Ups 8 Deadlifts (155/105) (Rx+185/125) 9 Toes 2 Bar 10 DB Snatches (50/35) 11 […]

WARM UP EMOM x 4 -10 Air Squats *bike remainder of minute then 2 Sets -10 Barbell Strict Press -5/5 Spiderman Rotations -5 Squat Jumps -5 Clean Pulls -5 Muscle Cleans -5 Front Squats -3 Squat Cleans STRENGTH In a 10 Minute Window Perform STRICT PRESS 10, 8, 6 4, 2 *10 Banded Face Pulls […]

WARM UP 2 Sets :60 Machine -20 H2H KB Swings -10/10 KB Suitcase Deadlifts -10 Deadbugs then, Coach Led Hip Flow SWEAT DAY!! For Time: 50-40-30-20-10 Cal Machine Bodyweight Step Up (use weight vest if you want) DB Snatch (go light and move steady) *@ 0:00 and every 4:00 Perform 6 Strict Pull-Ups FINISHER Coaches […]