NEWS, BLOG & WORKOUTS

WARM UP 2 Sets -16/12 Cal Row -8 Spanish Squats -8 Kip Swings Into Banded Front Rack Banded Hip Distractions Banded Ankle Distractions then Barbell Front Squat Warm Up STRENGTH 3x 8 Front Squat @ 65-73% 2:00 rest b/t METCON Turkey Challenge QC 22.3 For Time: 50 Calorie Row 50 Front Squats (75/55) (Rx+105/75) 25 […]

WARM UP -300m Jog into 3 Sets w/ DB 6/6 SA DB Swing 6/6 SA DB Push Press 4 Burpees Into Coach Led Mobility and Barbell Warm Up HERO WOD Complete Individually or in teams of 2 “Glen” -30 Clean and Jerks (135/95) -1 Mile Run -10 Rope Climbs -1 Mile Run -100 Burpees *Split […]

WARM UP 2 Rounds Partner 1 :90 Row Partner 2 :90 AMRAP :15 HS Hold 10 Kip Swings Max Russian KB Swings in remainder (moderate weight) Switch with partner and repeat Into Coach Led Barbell Warm Up PARTNER WOD 35 Minute Running Clock… to get as far as possible or maybe finish? 1 Partner Working […]

WARM UP 3 Minute Easy Machine 2 Sets :20/:20 SL Wall Sit -6 YTIs w/ #2.5/#5 -6 Slow Wall Squats then, 2 Sets -Spiderman Rotations -5 Squat Jumps -5 Pause Front Squats STRENGTH FRONT SQUAT 4×10 60-66% *rest 2 Minutes GET FIT “Rogue Q4” -9 Minute AMRAP -9 Front Squats (135/95) -7 Bar Facing Burpees […]

WARM UP Coach Led Dynamic Warm Up into Metcon Set Up SWEAT DAY!!! 10 Rounds :30 On/:30 Off Shuttle Runs 25′ back and forth right into EMOM x 9 Minutes (3 Rounds) – Man Makers x 8 Reps -Weighted Sit-Ups x 16 Reps -Ball Slams x 12 Reps right into 10 Rounds Ski Erg :30 […]