NEWS, BLOG & WORKOUTS

WARM UP 300m Jog into 2 Sets 10 Step Ups 10 PVC Pass Throughs :45 Wall Sit then -Box Pigeon -Controlled Step Downs Barbell Warm Up and build to starting weight STRENGTH Deadlifts Every 2 Minutes x 5 Sets -5 Deadlifts *start moderate and build *Conventional or Sumo you choose your preference *deadstop each set […]

WARM UP AMRAP x 7 -10/8 Cal Bike -10 Band Pull-Aparts -10 Banded Good Mornings -3 Rope Ground to Standing then, Coach Led Floor Stretching Into Metcon Setup METCON 4 Rounds For Time: 200m Farmer Carry (50/35s) 25 Wallballs (20/14) 3 Rope Climbs 15 Push-Ups (Rx+10 HSPUs) *30 Minute Time Cap

WARM UP “The Warm Up” and “Midline Warm Up” into 2 Sets w/ Hip Circle -5 Kang Squats -10/10 Half Circles -15 Glute Bridges then -10 Empty Barbell Squats w/ First weight on bar into 5 Reps 32X1 STRENGTH E2M x 3 3 Back Squat @ 78 – 87% E2M x 3 1 Back Squat […]

WARM UP 3 Rounds :15 Cat/Cow :15 Plank :15 Swimmers :15 Mountain Climber into Coach Led Mobility and Barbell Warm-Up PARTNER WOD! Every 9 Minutes x 4 Sets -40 Double Unders (Each) -20 Power Snatches (95/65) (Rx+135/85) -40/30 Cal Machine -20 Push Press -40 Double Unders (Each) *Score is Slowest Round

WARM UP Every :15 x 3 Minutes -3 Box Jumps or Step Ups 3 Sets 3x :30 wall sit 10 Medball OHS 2 WGS Into Barbell Warm Up STRENGTH EMOM x 4 -3 Thursters EMOM x 4 -2 Thursters then 5 Minutes to Find a Heavy Single METCON For Time 10-15-20-25-30 Wall Ball @ 20/14 […]