NEWS, BLOG & WORKOUTS

WARM UP 3 Sets -:30 of Single Unders -:30 High Plank then w/ 2.5 or 5 lb plates or DBs -Ts -Ys -Lateral Raises -Arm Circles into Set up and warm up workout movements PARTNER WOD In 35 Minutes get as far as you can 60-50-40-30-20-10 DB Push Press (50/35) Double Unders (x2) Push-Ups Cal […]

WARM UP “The Warm Up” then, -Patrick Step Downs -Wrist Mobility -Spiderman Lunges and Rotations -Lunge Matrix STRENGTH FRONT RACK LUNGES E2MOM x 4 Sets -20 Lunges GET FIT 2x 100m Run 30 Wall balls 100m Run 20 Front Squats @ 95/65 (Rx+135/95) 100m Run 10 Pull-Ups (Rx+ 6 Ring MU) :60 rest b/t rounds […]

WARM UP 100m Jog Dynamic Line Stretches Led by coach 10 Cal Machine SWEAT DAY!!! Performed at 60% intensity 1 Mile Run right into 3 Rounds 60/45 Cal Machine 30 KB Swings (any weight) 15 Burpees 35 Minute Cap RECOVERY Coach Led Mobility!!

WARM UP 40/30 Cal Row then 2 sets :30 Hollow Hold :30 Superman into -12 Glute Bridges -10 Kip Swings -8 Knee Raises Barbell Warm Up STRENGTH DEADLIFT Every 2 Minutes 5×3 @ 80% *one weight across *heavier than last week METCON AMRAP -15 20/15 cal row 15 Power Snatch (75/55) (Rx+95/65) 10 TTB RECOVERY […]

WARM UP 2:00 Easy Bike -20 Spanish Squats 2x – glute band around knees -5 Kang Squats -10 Lateral Steps -15 Glute Bridges then, -5 Barbell Kang Squats -5 Pause Squats -5 Back Squats STRENGTH BACK SQUAT Every 2:30 x 3 Sets 12, 10, 8 @65%-75% GET FIT 50/40 bike cal then 20-16-12-8-4 Burpees Box […]