NEWS, BLOG & WORKOUTS

WARM UP Tabata Row or Ski then, 2 Sets 100’ OH KB Carry each Arm 10 H2H KB Swings 10 Plank Push-Ups then, Coach Led Barbell Warm-Up STRENGTH EMOM x 10 -3 Strict Press *try and use more weight than last weeks 4 Rep GET FIT For Time: 2 Rounds -500/450m Row or Ski -20 […]

WARM UP 3:00 Foam Roll then, 3 Sets -5 Muscle Cleans -5 Air Squats -5 Burpees -5 Kip Swings right into Coach Led Power Clean Technique STRENGTH POWER CLEAN EMOM x 8 -2 Power Cleans *build across Sets to heavy double *reset no TnG GET FIT “Cindy” 20 Minute AMRAP: -5 Pull-ups (mod: Jumping Eccentric […]

WARM UP “The Warm Up” 3 Rounds :15 Jumping Jacks :15 Air Squat :15 Spiderman :15 Jump Squats then 3 Rounds :15 Plank :15 Superman :15 Side Plank L :15 Side Plank R Activation/Mobility 2 Sets 3/3 Airplanes 5/5 Leg Behind Heel SL Squat or Rig Assisted Pistol then w/ Empty Barbell -10 Front Rack […]

WARM UP 2 Sets -200m Run -10 Air Squats -10 Ring Rows then Coach Led Hip Flow and Rope Climb Practice PARTNER WOD In Teams of 2 For Time or as an Individual 1200m Run (relay in 200m increments) 120 Wallballs (20/14) (Rx+30/20) 12 Rope Climbs 800m Run (200m increments) 80 Wallballs 8 Rope Climbs […]

WARM UP 3 Sets -1:00 Machine -10 KB Swings -5/5 Suitcase KB Deadlifts -5 Inchworms 2 Sets -10 Cat Cows -10 Bird Dogs -10 Glute Bridges then, Deadlift and Power Snatch Technique and Barbell Warm Up STRENGTH Every :90 x 8 Sets -3 Tempo Deadlifts (3 count on the way down, reset at the bottom […]