NEWS, BLOG & WORKOUTS

WARM UP 2 Sets -10 Step Ups -10 Glute Bridges -10 Lunges -10 Bird Dogs into -Box Pigeon -Box Calf Stretch -5/5 Controlled Step Down Barbell Squat Warm Up STRENGTH Back Squats In 8 Minutes Build a Double at 85% then from 8-12:00 drop to 65-70% And perform 20 Reps METCON For Time 2x 12 […]

WARM UP 2 Sets :45 Bike 10 PVC Pass Throughs :30 Jump Rope 10 PVC Overhead Squats into, 10 CrossOver Ys :20 Active Hang 10 CrossOver Cuban Press 10 Kip Swings then, Coach Led Barbell Warm Up Snatch and Clean and Jerk BARBELL CYCLING 10 Minute EMOM -3 Power Clean and Jerks @ 65%-70% *same […]

WARM UP 3:00 Tabata Row :20 Mod/:10 Easy Banded Mobility -Spiderman -Samson -Handcuff -Front Rack Coach Led Barbell Warm Up Into 2 Sets -4 Empty Barbell Thrusters -2 Burpees OTB GET FIT 4 Rounds For TIme 25/20 Cal Row 25 Thrusters (75/55) (Rx+95/65) 25 Sit Ups (Rx+GHDSU) 25 Burpees Over the Bar *30 Minute Time […]

Warm Up 1 Round 10/8 Cal Row 10 Barbell Muscle Cleans 10 Step Ups 10 Barbell Strict Press 10 Air Squats 10/8 Cal Row Into Coach Led Barbell Warm Up – Clean and Jerk Technique STRENGTH Every 2:00 x 5 Sets -1 Power Clean -2 Hang Squat Cleans -1 Jerk *Build Across Sets to a […]

WARM UP 2 Sets :30 Jump Rope :30 Hollow Hold :30 PVC Pass Throughs :30 Sumo Squats w. Pause into -Hip Circle -Good Mornings -Quarter Squat ISO -Lateral Leg Raise -Glute Bridges Build to Deadlift Weight STRENGTH E2M x 5 6 Deadlift – must be TnG *add #10-#15 from last week *like last week looking […]