NEWS, BLOG & WORKOUTS

WARM UP “Rowling” into 2 Sets :10/10 Donkey Kick Into Wall 8 Deadbugs 6 Squat Jumps then, Coach Led Barbell Warm Up STRENGTH E2M x 5 8 Deadlift – TnG (no bouncing) 65-75% *do not go super heavy, should be in control the whole time GET FIT Open Workout 18.1 Complete as many rounds as […]

WARM UP Group 1 3 Minute Flux Row (:30/:20/:10) Group 2 3 AMRAP -10 Plank Taps -10 Kip Swings -10 Air Squats then switch Into Coach Led Barbell Warm Up and Metcon Set Up GET FIT AMRAP x 5 -500/450m Row/Ski (Buy In) into 8 Push Jerks (115/80) (Rx+135/95) 8 T2B rest 2 Minutes AMRAP […]

WARM UP W/ Partner Water Fall Style 3 Sets -10/8 Cal Bike -10 Wall Ball Lunges -1 Wall Walk w/ :05 pause 2 Sets :15 Ring Dip Support :15 Hollow Hold STRENGTH EMOM x 10 Alt. Min -5-10 Strict Dips -16 V-Ups PARTNER WOD Partner WOD – YGIG 1 partner on machine – other parther […]

WARM UP 500m Row Into 3 Sets w/ empty bar -5 Deadlifts -5 Air Squats -5 Burpees -5 Thrusters then, Coach Led Barbell Warm Up STRENGTH Every :90 x 7 Sets 2 Squat Cleans 1 Front Squat GET FIT 16-12-8 Thruster @ 95/65# Sumo Deadlift High Pull 2:00 rest . 8-12-16 Thruster @ 75/55# 40 […]

WARM UP AMRAP x 7 -10/8 Cal Bike -10 Band Pull-Aparts -10 Banded Strict Press -10 Ring Rows then 2 Sets -10 CrossOver Ys -10 Plank Taps w/ Pause STRENGTH E2M x 5 5 Strict Press 10 Renegade Rows (no push-up) METCON 3x AMRAP – 3 10 Clean and Jerks @ 115/85 10 Lateral Burpees […]