NEWS, BLOG & WORKOUTS

WARM UP 2 Sets 10 Bird Dogs :20 Glute Bridge Hold 5 Controlled Step Ups 10 Push-ups/Box Push-Ups into Coach Led Box Stretching then Workout Set Up PARTNER WOD Partners Both complete the full set of reps, with 1 working at a time. P1 does 10 S2OH, P2 does 10 S2OH then move to Box […]

WARM UP 2:00 Machine at Easy Pace into Coach Led Dynamic Warm Up -100′ Shuttle Run -25′ Knee Pulls -25′ Quad Stretch -25′ Tin Soliders -25′ Inch Worms -25′ Lateral Lunge (R) -25′ Lateral Lunge (L) -25′ Burpee Broad Jumps -100′ Shuttle Runs Workout Setup SWEAT DAY!!! 30 Minute AMRAP: @ 0:00 and every 5:00 […]

WARM UP Tabata Bike x 3 into 3 Sets :15 Bar Hang 10 Air Squats 10 Russian KB Swings then Clean Technique STRENGTH E2M x 5 2 Squat Cleans 1 Front Squat *goal is to add #5-#10 from last week METCON 2 Sets 15/12 echo bike cal 10 Thruster @ 115/85 15 T2B 10 Thruster […]

WARM UP “The Warm Up” then, -90/90 w/ Glute Stretch -Side Plank W/ Leg Raise -Spiderman Rotations -SL RDLs/Airplanes then, Build to Starting weight STRENGTH E2M x 4 6 Back Squat :02 pause in hole every rep *5-10# heavier than last week GET FIT 5x 8 HSPU 4 Front Squat @ 165/115 5x 4 Strict […]

WARM UP 3 sets -5 Burpees -10 Band Pull-Aparts -10 Banded Strict Press then 2 Sets -10 CrossOver Cuban Press -10 Plank Taps w/ Pause Build to starting Bench Weight STRENGTH E2M x 5 5 Bench Press @ 75-85% *looking for all sets in the working range than just building to a heavy set of […]