NEWS, BLOG & WORKOUTS

Warm-up: 2 Sets  :45 sec bike/row  Spiderman stretch: 10 reps  Side lunge: 10 reps (5/side)  Pike to pigeon stretch: 10 reps Clean Technique Warm-up: 1 Set (barbell only)  Clean Grip RDL: 8-10 reps  Muscle Clean: 8-10 reps  Front Squats: 6 reps  Pocket Clean: 3 reps  Hang […]

WARM UP Ski Erg Technique led by coach then :30 at each station SWEAT DAY!! (with all the Abs!!) 15 Rounds (3 sets of each) 1:30 On/:30 Off Rotate through the following stations -Ski Erg -Step Ups (use single DB or Body weight) -Echo Bike -Slam Balls -Sit-Ups (your choice – Ab Mat, V-Ups, GHD) […]

WARM UP 2:00 Row or Ski (sprint for :05 every :30) then, -15 Calf Raises -10 Scorpions :15 of Heel Walking -10 Pogo Jumps w/ Light DB 2 Sets -8 Strict Press (L) -16 Line Jumps -8 Strict Press (R) -16 Line Jumps STRENGTH STRICT PRESS EMOM x 10 -4 Strict Press *goal is to […]

Warm-up: 2 Sets  Wall Slides: 8-10 reps  Deadbugs with arms pressing into wall: 10 reps  Goblet press from Squat: 6-8 reps  Cossack Squats: 8-10 reps  Front rack stretch: 20-30 secs/side Jerk Technique Warm-up: 2 Sets (barbell only)  Jerk Dips: 6 reps  Jerk Drops: 10 reps  Press from […]

WARM UP 3 Sets :30 Bike or 100m Run -6 Spiderman Lunges -10 Reverse Lunges then, 2 Sets -8/8 Patrick Step Downs -5/5 SL Glute Bridges -5 Squat Jumps STRENGTH E2MOM x 5 Sets -5 Front Squats *just like last week use 1 weight across all sets *if you were here last week go up […]