NEWS, BLOG & WORKOUTS

WARM UP Every :15 x 3:00 -5 Air Squats -3 Box Jumps Into Box Pigeon then 2 Sets 4/4 Step Downs 6/6 Figure 4 Hip Rotations 5 Pause Back Squats Build to starting weight STRENGTH E2M x 4 6 Back Squat @ 65 – 75% :02 pause in hole every rep 10 Heavy Russian Swings […]

WARM UP Coach Led Warm Up w/ Plate x2 Rounds :30 Plate Hops :30 Plate G2OH :30 Plank :30 Plate Thrusters Coach Led Hip Circle Warm Up into Barbell Warm Up PARTNER WOD For Time – 1 Partner Working @ a Time 100 DB Snatches (50/35) 100 Deadlifts (155/105) 100/75 Cal Machine 100 Push-Ups 100 […]

WARM UP 3 Sets -12/9 Cal Row -8 Wallball OHS -8 Walking Lunges with WB then -5 Clean Pulls -5 Muscle Cleans -5 Front Squats -5 Squat Cleans Bulgarian Set Up STRENGTH 4x 6/6 DB Bulgarian split squat *build across sets, these should get hard 2:00 rest b/t GET FIT 4x 15/12 Cal Row 4 […]

WARM UP EMOM x 4 -10 Controlled Air Squats *bike remainder of minute Into -Straddle Stretch -Spiderman -Puppy Dog -Downward Dog With Heel Pedal SWEAT DAY!! AMRAP x 10 20 American KB Swings 20 Air Squats 250m Row *Rest 1 Minute AMRAP x 10 20 Sit ups 20 Goblet Squats 15/12 Cal Bike *Rest 1 […]

WARM UP Tabata Bike x 3 Minutes then -20 Calf Raises 2 Sets w/ 2.5 05 5Lbs -8 Ys -8 Cuban Presses -8 Lateral Raises -20 Pogo Jumps into Coach Led Snatch Warm Up then Build to up to Bench Weight STRENGTH 4x 6 Bench Press :03 descent every rep 6-8 Chin ups OR 10 […]