NEWS, BLOG & WORKOUTS

WARM UP Partner Med Ball Warm Up -SL Chest Passes -Lateral Tosses -Partner Sit Ups -Underhand Tosses -Back and Forth Wallballs -Overhead Tosses into Partner 1 2 Sets -10 Russian Swings -10 Calf Raises -2 Rope Ground to Standings Partner 2 Bikes Until Partner 1 Finishes and then Switch PARTNER WOD 32 Minute Clock to […]

WARM UP 400m Jog then 2 Sets 4/4 SL Controlled Box Step Downs 10 Barbell RDLs 10 Hollow Rocks :30 Box Pigeon Coach Led Empty Barbell Warm Up STRENGTH EMOM x 4 -3 Squat Cleans EMOM x 4 -2 Squat Cleans EMOM x 4 -1 Squat Clean *Building to a Heavy Clean GET FIT 5 […]

WARM UP 8 Shuttle Runs (down and back is one) into Coach Led Hip Mobility then 2 Sets -30 Pogo Jumps -10 H2H KB Swings -3 Burpees SWEAT DAY!!!! EMOM x 30 Minutes -40-60 Double Unders or Heavy Singles -100m Sprint -10-18 Cal Machine -8-15 Burpees -100m OH KB Carry (50m/50m) -Rest

WARM UP 3 Minutes :15 Cat/Cow :15 Left Plank :15 Right Plank :15 Superman Into 2 Sets 2 Wall Walks w/ :05 HS Hold 10 Kip Swings 10 Goblet Squats 5/5 Suitcase Deadlifts then Set Up Metcon and modifications and build to Deadlift weight METCON 5 Minute AMRAP: 8 Pull-Ups (Rx+C2B) 8 DB Squats (50s/35s) […]

WARM UP 2 Sets -250m Row -10 Plank Taps (slow) -10 Wall Ball Deadlifts into 2 Sets :20 Ring Support :20 Crossover Ys then Set Up Strength STRENGTH EMOM EMOM x 12 Rotate Through -8 DB Strict Press -6-12 Strict Pull-Ups -10-20 V-Ups METCON 20 Minute AMRAP: -500m/450m Row -20 Wallballs -10 Ring Dips (Rx+5 […]