NEWS, BLOG & WORKOUTS

WARM UP Tabata Bike or Ski x 3 2 Sets 20 Pogo Jumps :15 HS Hold 10 Plank Shoulder Taps 5 Inchworms then, 2 Sets -10 Ring Rows -10 Curtsey Lunges Set up EMOM STRENGTH EMOM x 16 1. 5-10 Strict or Assisted Pull-Ups 2. :20 Ring Support Hold at Top 3. 10-16 Alt. Pistols […]

WARM UP 6 Shuttle Runs into EMOM x 5 -10 Heavy Russian KB Swings then, -Straddle Stretch -SL Glute Bidges -Hip 90/90 w/ Glute into Barbell Warm Up STRENGTH DEADLIFT In a 12 Minute Window -Build to a Heavy Deadlift *End OF Cycle!! *We are only building to a weight we can lift without positions […]

WARM UP Every :15 x 3 Minutes -5 Air Squats -3 Box Jumps/Step Ups *alt back and forth then, 2 Sets/ :20 Hold -Box Pigeon -Box Lizard -Box Calf Stretch -Wrist Stetch on Floor then, -5 Tempo/Pause Squats w/ empty bar -8/8 Patrick Step Downs -5 Tempo/Pause Squats with light weight STRENGTH FRONT SQUAT Every […]

WARM UP 3 Rounds -100m Jog -12 BW Lunges -12 American Swings then, Coach Led Hip Flow Set Up Workout and Warm Up Movements PARTNER WOD In Teams of 2 35 Minutes to Finish or get as far as possible -1 Mile Run (200m Intervals) -50 Goblet Lunges (50/35) -50 Wallballs (30/20) -50 Hang DB […]

WARM UP 3:00 Bike :30 easy/:20 mod/:10 hard 2 Rounds -10 S/A DB Push Press -5 Push Jerks w/o bar -:30 Hollow Hold – Kipping Progressions 1 Round -6 Strict Press -:20 Front Rack Opener -6 Push Press STRENGTH Push Press In 5 Minutes Build to a Heavy Set of 8 Reps then In 3 […]