NEWS, BLOG & WORKOUTS

WARM UP  Every :15 x 3 Minutes  Alternate Movements  -2 Burpees  -3 Box Jumps/Step Ups  then  -Box Pigeon  -Box Front Rack Opener  -Worlds Greatest  -Eccentric Box Step Downs  into  -5 Pause Front Squats  -4 1 1/4 Front Squats  -3 Front Squats STRENGTH  FRONT SQUAT  In a 12 Minute Window Complete  7, 7, 5, 5, 3, […]

WARM UP 3 Sets :15 Transverse Squeeze :15 Cat/Cows :15 SL Glute Bidges (L) :15 SL Glute Bidges (R) then, -Fire Hydrants -Straight Leg Lifts -:20 Star Plank Barbell DL Warm Up Pin Deadlifts 3 x :10 STRENGTH DEADLIFT Every 2 Minutes 5×5 @ 75% *one weight across *goal is to use the same weight […]

WARM UP 2:00 Row then, 2 sets -5 Inch Worms -10 Scorpions -15 Air Squats SWEAT DAY!!! 5 Rounds 20/15 Calorie Bike 10 Ring Rows or 5 Strict Pull-Ups 20/15 Cal Row 10 V-Ups Rest 1:00 30 Min Cap RECOVERY Coach led mobility the remainder of class!!!

Barbell Warm-up: 2 Sets, 5 reps each movement -Snatch Grip RDL -Muscle Snatch -Overhead Squat -Tall Snatch (Tall Muscle Sn into OHS) Hang Clean (from knee) (Note: use % of 3RM, increase weight of 2nd & 3rd sets if you feel good.) -90% x 3 -90% x 3 -90% x 3 Power Snatch + Heaving […]

WARM UP 2:00 Easy Machine then , 2 Sets -8 Tempo Plate Press Squats -8 Plate G2OH :15 Plate Hops Into Coach Led Hip Flow and Barbell Warm Up STRENGTH FRONT SQUAT Every 2 Minutes x 5 Sets 5 Front Squats *add #5-10 pounds *if last week your were close failure to or did not […]