NEWS, BLOG & WORKOUTS

WARM UP Coach Led Foam Roll then, 3 Sets :45 Machine -3 “Lunge Matrix” Each Leg -6/6 DB Strict Press SWEAT DAY 4 Sets 4:00 On/1:00 Off -100′ SA DB OH Walking Lunge -20 Push-Ups -30 Air Squats -Max Cal Machine in Remainder of 4:00 Window *score is cals added up across 4 Rounds rest […]

WARM UP 400m Jog into 2 Sets -10 Band Pull-Aparts -10 Ring Rows -5 Burpees Go Over Gymnastics and Modifications Gymnastics 4x 5-8 Strict Ring Pull-Ups (Rx+2-5 RMUs) :30 rest 40′ HS walk or 16 wall facing HS shoulder taps or :20 Wall Facing HS Hold :90 rest b/t GET FIT 4x 100m Farmer carry […]

WARM UP -20 Rower Pulls -20 Russain KB Swings -20 Air Squats -20 Russian Swings -20 Rower Pulls then, Coach Led Hip Circle Warm Up Build to Starting Weight STRENGTH E2M x 3 3 Back Squat @ 78 – 87% E2M x 3 1 Back Squat @87 – 94% GET FIT 3 sets 15/12 cal […]

WARM UP AMRAP x 6 -8/6 Cal Bike -8 Lateral Raises -8 Bent Over Rows -8 Barbell Deadlift then 2 Sets -10 Cat/Cows -5 Push-Ups -10 Supermen into -15 Barbell Bench Press STRENGTH Bench Press Every 2 Minutes x 3 8 Reps E2MOM x 2 4 Reps Build across Sets *after each set METCON 5x […]

WARM UP Coach Led Plate Hop Warm Up then, 2 Sets Partner 1 – 20/15 Cal Bike Partner 2 – 10 KB Swings, 8 Goblet Squats, :30 Plank then, Set Up Metcon PARTNER WOD For Time: I Go/You Go Style 75 Double Unders or Jumping Bar Taps 35 Wallballs (20/14) 75 Double Under or Jumping […]