NEWS, BLOG & WORKOUTS

WARM UP 3 Rounds 20 Rower Pulls 10 Tin Soldiers :20/:20 Star Plank then, 90/90 w/ Glute Stretch SL Glute Bridges SL RDLs into Set up Metcon GET FIT 5 Rounds -20/16 Cal Row -20 DB Snatches 50/35 * 16 Minute Cap STRENGTH E2MOM 6x -5 Deadlift @ 55-75% *deadstop every rep RECOVERY 1:00 Standing […]

WARM UP Bike Tabata x3 Minutes 2 Sets 10x DB strict Press 5x DB Split jerk 10x Kip Swings 5x Strict Pull up or 10 Ring Rows Into Jerk Technique STRENGTH EMOM x 10 1 Push Jerk 1 Split Jerk *On both pause in dip for :01 @ 60% – 70% METCON 15 Minute AMRAP: […]

WARM UP AMRAP x 8 100m Jog :30 wall sit 10 Tibialis Raises 10 Medball OHS then 8 WGS into w/empty bar 7x high pull turnover – no legs, snap elbows through 7x Front Squat :02 pause in bottom 7x Hang Muscle clean 2 Sets of complex with empty bar STRENGTH Clean Complex * All […]

WARM UP 1 time at each station 3 Minute AMRAP: :30 Bike :30 BW Step Ups 3 Minute AMRAP: -100m Jog -10 Ring Rows 3 Minute AMRAP: :30 Row :30 Air Squat into Coach Led Mobility and Set Up Workout PARTNER WOD All AMRAPs are I Go/You Go 10 Minute AMRAP: 12/8 Cal Bike 10 […]

WARM UP 300m Run 2 Sets :30/:30 Banded Front Rack :20/:20 SL Wall Sit 5 Squat Jumps then, -Spiderman Rotations -90/90 Glute Stretch -5 1 1/4 Front Squats -5 Pause Front Squats GET STRONG FRONT SQUAT 3×10 60-66% *every 2 Minutes *start at 60% and try and build a bit GET FIT “Helen” 3 Rounds […]