NEWS, BLOG & WORKOUTS

WARM UP Partner 1 2:00 Easy Machine Partner 2 2 Minute AMRAP -10 Air Squats -10 Spidermen -10 Hollow Rocks then switch into Coach Led Hip Flow and Barbell Warm Up PARTNER WOD In Teams of 2, with 1 working at a time 35 Minutes to get as far as possible or finish…. 100 Calories […]

WARM UP Banded Shoulder Opener 2 Sets 50m SA KB OH Carry (ea) 10 PVC Pass Throughs 10 PVC OHS then Barbell OHS and Bench Warm Up STRENGTH Bench Press 8,8,6,6,4,4,2 In a 13 Minute Window Build to a heavy double using this rep scheme GET FIT 4 Sets 3 Minutes On/1Minute Off 12 OHS […]

WARM UP Coach Led Box/Banded Stretching into 2 Rounds -20 Pogo Jumps -10 Banded Good Mornings -10 Step Ups -10 Crunches SWEAT DAY 7 Minute AMRAP: -12 Box Jump Overs -12 American KB Swings -12 Ab Mat Sit Ups -15/12 Cal Bike rest 1 Minute 7 Minute AMRAP: -12 Single DB Box Step Ups -12 […]

WARM UP 200m Run Into 3 Sets -5 Deadlifts -5 Air Squats -5 Burpees -5 Kip Swings then Barbell Snatch and Deadlift Workout STRENGTH Deadlift 6 x Sets 4/4/4/3/3/3 Every 2 Minutes 65%-82.5% GET FIT 4 Rounds -5 Power Snatches (135/95) -10 C2B (Rx+6 BMUs) -200m Run *snatches should be drop singles *hardest pulling movement […]

WARM UP Calf Stretch on Wall then Calf Raises and Tibialis Raises 2 Sets :30 Jump Rope :30 Plank :30 Jump Rope :30 Air Squat then 2 Sets 6 Wallballs 4 Push-Ups 2 Burpees METCON 20 Minute AMRAP: 40 Double Unders 20 Wallballs 30 Double Unders 15 Push-Ups 20 Double Unders 10 Burpees 10 Double […]