NEWS, BLOG & WORKOUTS

WARM UP 4 Minute EMOM -10 Air Squats -Easy Bike Remainder of Minute then 90/90 Rotations Figure 4 Rotations Spiderman Rotations Into 2 Sets -15 Glute Bridges w/ Hip Circle -5 Jump Squats Build to Starting Weight STRENGTH Every 2 Minutes x 3 4 Back Squat @ 78 – 85% Every 2 Minutes x 3 […]

WARM UP Coach Hay’s Choice!!! PARTNER WOD!!! 8 Minute AMRAP: -10 DB Bench Press (50/35s) (Each) -10 DB Push Press (50/35s) (Each) -10 Burpees to a Plate (Each) Rest 2 Minutes 8 Minute AMRAP: -200m Run (Together) -10 Sumo Deadlift High Pulls (95/65) (Each) -10 Pull-Ups (Each) Rest 2 Minutes 8 Minute AMRAP: -10 DB […]

WARM UP Tabata Bike x 3 into 3 Sets :15 Bar Hang 10 Air Squats 10 Russian KB Swings then Clean Technique STRENGTH Every :90 x 6 Sets -1 Clean Pull -1 Power Clean -1 Squat Clean 68-78% of max clean GET FIT 5 Sets 15/12 Cal Bike 10 T2B 5 Renegade Rows (50/35s) *Push-up, […]

WARM UP 3 Minutes on Machine (:30 Easy, :20 Mod, :10 Hard) then, 2 Sets -10 Crunches -10 Glute Bridges (feet on box) -5 Kang Squats then, Coach Led Box Stretching SWEAT DAY!!! For Time: 100 Ab Mat Sit Ups 90 Calories on Machine of Choice 80 SL V-Ups 70 Calories 60 DB Box Step […]

WARM UP 300m Jog 3 Sets 8 Ring Rows 8 Lunges 8 Pushups then Set up gymnastic strength and modifications Gymnastic Strength 5 Sets 4-6 Chin-Ups (:03 Eccentic) Right into 10 Pistols (:01 pause in hole) rest :90 Metcon 4 Rounds For Time: 18 Deadlifts (115/75) 12 Hang Power Cleans 9 Push Jerks 400m Run […]