NEWS, BLOG & WORKOUTS

WARM UP PVC Pipe Warm Up -Pass Throughs -External Rotations -Overhead Squats -Sotts Press into Barbell Warm Up Clean/Snatch/OHS STRENGTH E2M x 5 2 Squat Cleans 1 Front Squat *last week of this complex METCON For Time: 5-10-15 -Power Snatch (95/65) -T2B rest :90 15-10-5 Overhead Squat (95/65) Ring Dips (Rx+9-6-3 Bar Muscle Up)

WARM UP 250m Row/Ski 10 Banded Good Mornings 20 Walking Lunges 20 Hollow Rocks 10 Banded Good Mornings 250m Row/Ski into Coach Led Banded Hip Mobilization on Rig SWEAT DAY 5 Rounds For Time -400m Row/Ski -20 American KB Swings -40 Reps of “x” Rd 1 – Pushups Rd 2 – Air Squats Rd 3 […]

WARM UP 6 Down and Back Shuttle Runs 2 x :15 HS Hold w/ 2.5 or 5 plates 2 Sets -Front Raises -Lateral Raises -Overhead Squats -Cuban Press then, Set Up Gymnastics and Modifications STRENGTH Gymnastics EMOM x 10 Alt. Movements -4-10 Strict HSPUs (sub Z-Press) -4-10 Strict Chin-Ups METCON For Time 400′ shuttle run […]

WARM UP 2 Sets -20 Pulls On Rower -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 STRENGTH E2M x 5 6 Deadlift – must be TnG @ 68-78% *should be heavier than last weeks set of […]

WARM UP :30 Spidermen :30 Air Squats :30 Pogo Jumps into 2 Sets -6 Muscle Cleans -6 Front Squats -8 Box Jumps/Step Ups -8 Ring Rows then, w/ Barbell 5 Kang Squats 5 Pause Squats STRENGTH E2M x 4 5 Back Squat 65%-75% :02 pause in hole every rep *one less rep, a little heavier […]