NEWS, BLOG & WORKOUTS

WARM UP AMRAP x 6 -10/8 Cals -8 Crossover Ys -6/6 External Rotations -4 Burpees into 2 Sets :20/:20 SL Wallsit :20 HS Hold 10 Shoulder Taps Set up gymnastic pump session FUNCTIONAL PUMP!! EMOM x 10 Alt. -6-10 Banded Pull-Ups + 6-10 Ring Rows -8 DB Strict Press + 6-10 Push-Ups METCON 4 Rounds […]

WARM UP 5-10 Minutes of Coach led Mobility or Foam Rolling into 2 Rounds -10/8 Cal Machine -10 Hollow Hold Crunches -5 Kang Squats -5 Scorpions then 1 round of Movements in Workout SWEAT DAY 36 Minute AMRAP: Max Calorie Machine of Choice* *@ 0:00 and every 4 Minutes after perform -9 KB Swings -9 […]

WARM UP Every :15 x 3:00 -5 Air Squats -3 Box Jumps Into Box Pigeon then 2 Sets 4/4 Step Downs 6/6 Figure 4 Hip Rotations into Build to 70% of Front Squat STRENGTH Front Squat 3×6 70-78% rest 2 Minutes METCON 3 Rounds 20 DB Lunges (50s/35s) (Farmer Hold) 20 Box Jumps (24″/20″) 20 […]

WARM UP Machine Tabata then, 2 Sets :20 Active Hang 10 Hollow Rocks 10 Ring Rows :20 Ring Support into Workout Set Up ON A RUNNING CLOCK 8 Minute EMOM :30 Max Cal Bike rest 2:00 8 Minute EMOM -“x” Toes-2-Bar *goal is to pick a number of reps that can be maintained unbroken the […]

WARM UP Calf Stretch and Calf and Tibialis Raises into 2 Sets 200m Run 10 Dead Bugs 10 Glute Bridges 5 Squat Jumps Into Coach Led Mobility and Barbell Warm Up STRENGTH Deadlift 6 x Sets 3/3/3/3/3/3 Every 2 Minutes 70%-85% *all Deadstop *should finish slightly higher than last week GET FIT For Time: 800m […]