NEWS, BLOG & WORKOUTS

WARM UP 6 Shuttle Runs 2 Sets 6/6 DB Strict Press 6/6 DB Deadlifts 6/6 DB Russian Swings into Coach Led Barbell Warm Up and Clean and Jerk Technique STRENGTH E2M x 6 Sets 2 Power Clean and Jerks *All Singles METCON 5x 16-14-12-10-8 Box Jump Over @ 24/20″ 6 DBL DB Clean and Jerk […]

WARM UP 1:00 Wall Sit 2 Sets -16 Walking Lunges -8 Spanish Squats -8 Kip Swings Into Banded Front Rack Banded Hip Distractions Banded Ankle Distractions then Barbell Front Squat Warm Up -5 Pause -5 1 1/4 FS -5 FS STRENGTH 4 Sets 4 Front Squat :03 Descent + :01 pause in hole 2:00 rest […]

WARM UP P1 :20/:20 SL Wallsit -5 Wall Facing Squats :10 HS Hold Wall Facing -5/5 SL Glute Bridges P2 Bikes, then Partners Switch. Perform Floor Exercises and Bike Twice. into, Coach Led Snatch Warm Up and Build to Starting Weight STRENGTH EMOM x 10 Sets 1 Snatch Single *Try to finish around 85% *Can […]

WARM UP 3 Sets :45 Row :30 High Plank 10 Walking Lunges then Banded Lat Stretch Banded Handcuff Rig Assisted Pistol Warm Up then, Set Up Gymnastics GYMNASTICS Gymnastics 4x @ easy pace 4-10 Strict Ring Dips (Rx+3-8 Bar or Ring Muscle Ups) 12 Pistol Squats :60 rest METCON 6x 12 Pull-ups 12 DB Lunge […]

WARM UP 2 Sets 1:00 Machine of Choice 10 Russian KB Swings 10 Crunches Sweat Day!!! 30 Minute AMRAP: 60 Double Unders or Heavy Rope Singles 60 Cal Machine of Choice 40 American KB Swings 40 Sit-Ups 20 Empty Barbell Strict Press 20 Empty Barbell Bent Over Rows FINISHER!! Coaches Choice of Abs!