NEWS, BLOG & WORKOUTS

WARM UP “The Warm Up” 3 Rounds :15 Jumping Jacks :15 Air Squat :15 Spiderman :15 Jump Squats then, 10/10 SL Glute Bridges 10 Spidermen Rotations 10 90/90 Rotations into Build to Back Squat Weight STRENTGH Every 3:00 BACK SQUAT 4 Sets 5 @ 50% 5 @ 65% 5 @ 75% Max Reps @ 85% […]

WARM UP 2 Sets -200m Run -10 Banded Good Mornings -10 Leg Swings then, -Banded Front Rack -Tin Soldiers -Figure 4 Into Power Clean Warm Up CARDIO / STRENGTH / METCON 0:00-15:00 3 Rounds -400m Run -500m Row 15:00-25:00 Build to a Heavy Power Clean 25:00-32:00 AMRAP x 7 -7 Wallballs (20/14) -7 Deadlifts (155/105) […]

WARM UP Primer 3 Rounds -:30 Single Unders -8 Spanish Squats (:03 pause at top) -8/6 Cal Machine Activation/Mobility 2 Sets -Spiderman Stretch x 10 -Banded Hamstring Stretching then w/ Empty Barbell -5 Pause Back Squats -5 Kang Squats -5 Jump Squats STRENGTH Every 4 Minutes x 4 Sets 15/12 Cal Machine 10 Rep Back […]

WARM UP -400m Jog then, 3 Sets :15 Transverse Squeeze :15 Cat/Cows :15 T Spine Rotations (L) :15 T Spine Rotations (R) PVC Pass Throughs PVC Lat Stretch PVC External Rotations STRENGTH Clean and Jerk EMOM x 12 -3 Squat Clean and Jerks *any style Jerk GET FIT 16 Minute AMRAP: -12 DB Push Press […]

WARM UP Coach Led Banded Hip Stretching on Rig into 2 Minute Easy Machine then, 2 Sets 10 Leg Swings 10 Sumo Squats 5 Squat Jumps SWEAT DAY!! 5 Rounds :30 On/:30 Off -Cal Bike -Empty Barbell Thruster -Cal Row -Empty Barbell SDLHP -Cal Ski *try and move steady on the barbell… intensity can be […]