NEWS, BLOG & WORKOUTS

WARM UP 2:00 Easy Row into Coach Led Foam Rolling and Floor Stretching then set up WOD SWEAT DAY 8 Minute EMOM :45 Max Calorie Row Rest 2:00 8 Minute AMRAP: 100m SA OH KB Carry (50m/50m) 100m Suitcase Carry (50m/50m) 10 Burpees Rest 2:00 8 Minute EMOM :20 Max Calorie Bike Sprint Rest 2:00 […]

WARM UP Every :15 x 3 Minutes -5 Air Squats -3 Box Jumps/Step Ups into 2 Sets :20 Active Hang -15 Hollow Rocks -10 (5/5) SL Step Downs then, Power Clean Technique STRENGTH E2MOM x 5 -3 Power Cleans rest :20 -3 Tall Box Jumps METCON 2 Rounds 30/25 Cal Machine 25 BJOS (24″/20) 20 […]

WARM UP 3 Rounds :30 Jump Rope (feel free to play here) 10/10 Lateral Steps w/ band 10 Glute Bridges then, 2 Rounds -10 Walking Lunges -5 Tempo Squats (5331) Into Barbell Warm Up STRENGTH BACK SQUAT Every :90 x 8 -3 Back Squats *70-75% *sets should be similar weight, all of which 70% or […]

WARM UP AMRAP x 7 -100m Jog -10 Band Pull-Aparts -10 Ring Rows -5 Burpees then, w/ 1 DB 2 Sets -5/5 Strict Press -10 Prone Snow Angles -5/5 Hang Snatch into Set Up Strict Press ON A RUNNING CLOCK 0:00-6:00 -800m Run or 1000/900m Row 6:00-16:00 EMOM x 10 -3 Strict Press 16:00-22:00 -800m […]

WARMP UP “The Warm Up” 3 Rounds :15 Jumping Jacks :15 Air Squat :15 Spiderman :15 Jump Squats then 3 Rounds :15 Plank :15 Cat/Cows :15 Side Plank (L) :15 Side Plank (R) into, Barbell Warm Up and Kipping Warm Up PARTNER WOD 1 Partner working at a time 4 Rounds 1:30 Max Power Snatches […]