NEWS, BLOG & WORKOUTS

WARM UP Primer 3 Rounds -100m Run -10 Banded RDLS -10 Muscle Cleans Activation/Mobility Banded Hip Distractions on Rig for 5 Minutes then, 2 Sets -5/5 SL Glute Bridges -5 Max Height Vertical Jumps STRENGTH EMOM x 8 Minutes – 3 TnG Power Cleans *working on technique, this is to get ready for workout *no […]

WARM UP 3 Minute Row (:30/:20/:10) then, 2 Sets w/ #2.5 or #5 -8 Is -8 Ys -8 Ts -8 Lu Raises -4 Burpees then build to Strict Press weight STRENGTH STRICT PRESS EMOM x 10 -3 Strict Press METCON For TIme: 20 Devils Press* (50/35) (Rx+70/50) 20/15 Cal Row 15 Devils Press 40/30 Cal […]

WARM UP Primer 3 Rounds -:45 Bike or Run -8 Spanish Squats (:03 pause at top) -8 Curtsy Lunges Activation/Mobility 2 Sets -Spiderman Stretch :30 -Banded Standing Front Rack :30 then w/ Empty Barbell -Front Rack Openers -5 1-1/4 Front Squats -5 Pause Front Squats STRENGTH FRONT SQUAT Every 2 Minutes x 5 Sets 5 […]

WARM UP 2 Sets 200m Jog 10 Wall leaning Calf Raises 10 Wall leaning Toe Raises 10 Step Ups then, 2 Sets :30 Side plank (L) 5 Air Squats :30 Side Plank (R) 5 Box Jumps STRENGTH CIRCUIT 3 Sets For Quality (On a 10:00 clock) -100m Farmer Carry KB/DB (AHAP with no more than […]

Warm Up 2 Sets -100m Run -10 Kip Swings -5 Burpees then with empty bar, -5 Deadlifts -5 Muscle Cleans -5 Strict Press -5 Front Squats 12 Years of Mile High!! Perform in the following order (1.. 2, 1.. 3,2,1…4,3,2,1… etc) -100m Run -2 Burpee Pull-Ups (Rx+ Muscle Ups) -3 Clean and Jerks (155/105) -40 […]