NEWS, BLOG & WORKOUTS

WARM UP 2 Sets -200m Run -10 Crossover Snow Angles -10 Push-Ups or Knee Push-Ups then 2 Sets with band -12 Strict Press -12 Front Raises -12 Pull Aparts -:20 HS Hold GET STRONG In 10 Minutes Build to a 5RM Strict Press then -10% and 2×5 GET FIT Every 4:00 for 16:00 400m Run […]

WARM UP 3:00 Row (:30 Easy/:30 Hard) then, Core Activation 2 Sets -8 Deadbugs (very slow) -:20/:20 Star Plank -8 Bird Dogs into 2 Sets -6/6 SL RDLs -6/6 SL Glute Bridges Deadlift Technique GET STRONG Every 2 Minutes x 4 Sets -5 Deadlifts (control bar to the floor and reset each rep) *focus today […]

WARM UP Partner 1 – 3:00 Bike (Sprint every :30 for :05) Partner 2 – 3:00 AMRAP (3 Burpees, 6 V-Ups, 9 Kip Swings) then, 2 Sets -6 Muscle Cleans -6 Strict Press -6 Bent Over Rows PARTNER WOD Teams of 2, 1 Person Working at a time 0-3:00 AMRAP -Max Cal Bike 3:00-6:00 -Max […]

WARM UP 3 Sets -100m Run -10 Lunges -10/10 SA DB Strict Press then :30 Hold in bottom of Squats :30 Wrist Opener Mini Band Hip Complex 2 Sets -5/5 Half Circles -10/10 Lateral Steps -15 Glute Bridges then Thruster technique STRENGTH THURSTER In a 10:00 Window Build to a 3 Rep Max METCON 4 […]

WARM UP 8 Shuttle Runs back and forth then, Dynamic line dills -Walking Knee Tucks -Tin Soldiers -Quad Pulls -Walking Lunges -High Knees -Butt Kicks -Skips For Height -Lateral Lunges SWEAT DAY!! For Time: -2000m Bike -500m Ski or 400m Run (your choice) -1000m Row -2000m Bike -1000m Row -500m Ski or 400m Run -2000m […]