NEWS, BLOG & WORKOUTS

WARM UP 2 Sets 1:00 Bike or Ski -5 Inchworms to Cobra Pushup -5/5 Tempo SA Ring Rows then 2 Sets -10 Crush Grip Plate Presses -10 Crossover Snow Angels -10 Scap Push-Ups GET STRONG In 12 Minutes DB BENCH PRESS 4×8 STRICT PULL-UPS 4 x 5-10 *superset the 2 movements *use band if needed […]

Warm-up: 2 Sets  Wall Slides: 8-10 reps  Bird Dogs: 8-10 reps  Lying Snatch Grip Overhead Regression: 6-8 reps  Jump Squats: 8-10 reps Snatch Technique Warm-up: 1 Set (barbell only)  Snatch Grip RDL:5-10 reps  Muscle Snatch: 4-6 reps  Overhead Squat: 5-8 reps  Tall Snatch (Muscle Sn into OHS): […]

WARM UP 3 Rounds 10/7 Cal Row or Bike 10 Pushups or Knee Pushups 10 Ring Rows 10/10 Banded External Rotations with Crossover PARTNER WORKOUT In teams of 2 35 Minutes to finish or get as far as possible -150/120 Cal Row -100 DB Push Press (50s/35s) -50 Burpees -120/90 Cal Row -80 DB Push […]

WARM UP 3 Rounds -:30 Jump Rope – 5 Tempo Air Squats (3331) -10 Reverse Lunges then, 2 Sets -8/8 Patrick Step Ups -8 Deadbugs -8 Kip Swings STRENGTH BACK SQUAT EMOM x 10 -2 Reps *build across sets to a fairly heavy set of 2 *this is not a 2 rep max, no heavier […]

Coach Led Warm Up 2:00 Easy Bike then, 2 Sets -10 Step Ups -10 Pogo Jumps -10 Hand to Hand KB Swings SWEAT DAY!!! Every 5 Minutes x 25:00 -15/11 Cal Bike -15 Box Jumps (no rebounding) or Step Ups -15/11 Cal Bike -15 KB Swings (choose weight and style) *score is slowest round RECOVERY […]