NEWS, BLOG & WORKOUTS

WARM UP EMOM x 5 8 Air Squats 4 Spidermen 2 Burpees then w/ Hip Circle 2 Sets 5/5 Half Circles 10 Lateral Steps 15 Glute Bridges Build to Starting weight STRENGTH *first week of back squat cycle… these will get heavy!! Back Squat Every 2:00 x 3 Sets 4 Backs Squats 78-83% right into […]

WARM UP 2:00 Row/Ski 5 Pull Sprint every :30 then 2 Sets 10 Strict Press 10 Step Ups 5/5 Reach Throughs into Push Press/Jerk Technique Work STRENGTH 7 Sets 1 Push Press 1 Push Jerk Rest 1:00 b/w Sets *build across Sets then EMOM x 3 :15 Pause in Jerk Dip *add #10-#20 from final […]

WARM UP “The Warm Up” then, 2 Sets 10 Banded Good Mornings 10 Upside Down KB Strict Press 20 Single Unders into Set Up Metcon PARTNER WOD 30 Minute AMRAP: 1 Partner Working at a Time 150 Wallballs 100 Double Unders (each- Sets of 25) 50 Deadlifts (185/125) 25 Bar Facing Burpees

WARM UP 3 Sets -20 Rower Pulls -10 Curtsy Lunges -10 PVC Pass Throughs then Spiderman Rotations CrossOver Cuban Presses into 10/10 BW Bulgarians and set up overview STRENGTH 4x 8/8 DB Bulgarian Split Squats 10 Barbell Bicep Curls Every 2 Minutes GET FIT For Time 5x 15/12 cal row 10-9-8-7-6 Power Snatch @ 95/65 […]

WARM UP 5-10 Coach Led Foam Rolling then, 200m Jog 10 Kang Squats 10 Shoulder Taps 10 Burpees 10 Shoulder Taps Kang Squats 200m Jog then Set Up Workout SWEAT DAY For Time: 50 Russian KB Swings 40 Air Squats 300m Run 20 Slam Balls 100m Heavy Farmer Carry 20 Slam Balls 300m Run 40 […]