NEWS, BLOG & WORKOUTS

Coach Led Warm Up Shuttle Run x 8 reps down and back then, 2 Sets -10 Air Squats -10 Glute Bridges -10 Hollow Rocks 1 Set of 7 Cals-7 Swings-7 Sit Ups SWEAT DAY!! 50-40-30-20-10 -Machine Cal of Choice -Russian KB Swings (choose weight) -Ab Mat Sit-Ups Ladies Cals (45-35-25-15-5) Time Cap 25 Minutes RECOVERY […]

Coach Led Warm Up PVC Pipe Shoulder and Chest Mobility then, Pushup Complex (go to knees if needed) 2 sets -5 Regular Push-Ups -5 Wide Grip Push-Ups -5 Close Grip Push-Ups then, Build to first working weights STRENGTH Alt. EMOM x 8 -8 Bench Press -8 Pendlay Rows *score heaviest bench set METCON 12 Minute […]

Coach Led Warm Up 5-7 Minute Lacrosse Ball Roll 3 Rounds -40 Single Unders -15 Banded Good Mornings -10 Hollow Rocks then, T2B and Stone to Shoulder Technique GET FIT 8 Rounds 2:00 On / 2:00 Off -10 T2B (Rx+15) -50 Double Unders -Max Stone/Sandbag/D-ball to Shoulder (115/70) (Rx+150/100) *Score is total S2SH Reps RECOVERY […]

Coach Led Warm Up 2:00 Machine (every :30 all out sprint for 5 seconds) then, Mini Band Complex then, 2 Sets w/ DB -8 DB Strict Press (L) -8 Goblet Squats -8 DB Strict Press (R) -:20 HS Hold (Mod: plank) WOD Every 3:00 x 30:00 Minutes -10/7 Cal Machine Sprint -10 HSPUs (Mod: ab […]

Coach Led Warm Up -300m Jog then, Dynamic Line Drills -Knee Pulls -Quad Pulls -Figure 4 – Tin Soliders -Walking Lunge -High Knees -Butt Kicks Burpee Broad Jumps then, Barbell Warm-Up PARTNER METCON 800m Run Together 12 Rounds -5 Deadlifts (135/95) -5 Hang Power Cleans -5 Shoulder to Overhead 400m Run Together 6 Rounds -5 […]