NEWS, BLOG & WORKOUTS

WARM UP “The Warm Up” 3 Rounds :15 Jumping Jacks :15 Air Squat :15 Spiderman :15 Jump Squats then, 3 Rounds :15 Plank :15 Superman :15 Side Plank L :15 Side Plank R 10/10 SL Glute Bridges 10 Spidermen Rotations 10 90/90 Rotations into Build to Front Squat Weight STRENGTH Front Squat 4×8 65-75% rest […]

WARM UP -400m Jog or 2 Minute Bike then 2 Sets :30 Wall Sit 4/4 Controlled Step Downs :30 Superman :30 Box Pigeon HERO WOD “Chad” 1,000 Box Step Ups (Wear a #45/#35 Ruck or Vest) – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the […]

WARM UP 2 Sets :30 Jump Rope :30 Hollow Hold into 3 Sets :15 Cat/Cow :15 Transverse Squeeze :15 T Spine Rotations (L) :15 T Spine Rotations (R) Then 2 Sets -6 PP Dips -6 Strict Press -6 Tempo Ring Rows Build to Starting Weight GET STRONG In a 12 Minute Window Perform Push Press […]

WARM UP 10 Minutes of Coach Led Foam Rolling or Stretching Into 2 Sets -100m Jog -10/10 H2H KB Swings -10 Plank Push-Ups -10 Sit-Ups SWEAT DAY For Time: 100 Russian KB Swings *Every Break 400m Run 100/75 Push-Ups *Every Break 200m Row 100 V-Ups or SL V-Ups *Every Break 12/9 Cal Bike 50 Russian […]

WARM UP 3 Rounds :45 Bike 4/4 Controlled Step Downs 10 Glute Bridges feet elevated on box into Box Lizard Box Pigeon Box Calf Stretch Into Build to Starting Deadlift weight STRENGTH 6x 3×5, 3×4 Deadlift @ 60-80% 2:00 rest b/t *deadstop *slightly heavier than last week METCON Turkey Challenge QC 22.2 11 Minute AMRAP: […]