NEWS, BLOG & WORKOUTS

WARM UP 10 Minutes of Foam Rolling then Coach Led Dynamic Warm Up SWEAT DAY!!!! 30 Minute AMRAP: 20/15 Cal Row into 3 Rounds -5 Strict Pull-Ups/Banded Pull-Up/Ring Row -10 Shuttle Runs -15 Ab Mat Sit-Ups then 20/15 Cal Ski/Bike into 3 Rounds -5 DB Strict Press -10 Slam Balls -15 Leg Raises RECOVERY Coach […]

WARM UP 6 Shuttle Runs Straddle Stretch Samson Lunge Figure 4 6 Shuttle Runs 2 Sets -12 Lunges -12 Russian Swings 2 Rounds -10 Good Mornings -10 Deadbugs :30 Plank STRENGTH Every 2 Minutes x 5 Sets -4 Deadlifts *build across sets *building to a heavy set of 4 *2nd to last week of this […]

WARM UP 2 Rounds 200m Run 12 Curtsey Lunges 6 Burpees then, 2 sets :20/:20 Star Plank 10 Spidermen 10 SL Glute Bidges Set up split squats, use benches for feet elevation STRENGTH BULGARIAN SPLIT SQUAT 5×8/8 E2MOM *use DBs held at side *build in weight.. but make sure full ROM is maintained METCON For […]

WARM UP 2:00 Machine then 2 Rounds of Cindy *strict pull-ups only *scale to ring rows and knee push-ups if needed 2 sets W/ small plates -8 Ys -8 Lateral Raise w/ Shrug -8 Lateral Flys Bench Set Up STRENGTH BENCH PRESS E3MOM x 4 sets -6 Reps *Pair up in teams of 2 or […]

WARM UP Coaches Choice of game to warm up with then, 3 Sets -10 Kip Swings -10 V-Ups -10 Russian Swings -10 Sumo Squats into, Workout Set Up PARTNER WORKOUT In teams of 2, 1 working at a time Finish 750 Reps of the following Movements -Calorie Bike -Toes-2-Bar -Sumo Deadlift High Pulls (95/65) -American […]