NEWS, BLOG & WORKOUTS

Coach led warm upLacrosse ball mobility Then, Crossover Symmetry – Iron Scap WOD In Teams of 2 (1 person working at a time) 50 Box Jumps (24/20) 50 HSPUs (mod: stack, box, HRPU) 50 Burpees 50 T2B (mod: knees to chest, or v-ups) 50 Box Jumps 50 Cal Machine 30 Box Jumps 30 HSPUs 30 […]

Coach Led Warm Up Hip Flow – 5 Kang Squats -5/5 Squat Rotations -5/5 seated 90/90 rotations -3/3 90/90 rotation with glute stretch and external rotation -3/3 Samson Lunge then, 2 Sets 200m Jog 1:00 Wall Sit 10 Spiderman Lunges then, w/ empty barbell -12 Front Rack Openers -10 FR Reverse Lunges -8 Front Squats […]

WL Warm Up 2 Sets: 10 Spiderman Stretch 10 Good Morning + Jump 10 In-Place Lunges 1 Set: 10 Clean Grip Deadlift 10 Clean Pulls 10 Muscle Cleans 10 Partial Front Squats (quarter squat) 10 Hang Power Cleans 4 Power Cleans (40%) 3 Power Cleans (50%) 3 Power Cleans (60%) LIFT A. 5 Sets For […]

Coach Led Warm Up 2:00 Easy Bike then, 2 Sets -12 Leg Swings -9 Air Squats -6 Inchworms Sweat Day!! Every 3 Minutes x 30 Minutes -20 Cal Bike *Every interval guys add 4 Cals, ladies add 3 Cals *if you fail to complete cals in window, start next interval back at 20 cals and […]

Coach Led Warm Up Foam Roll Back and Legs Tabata Row/Ski x 4 Minutes then, 3 Sets -10 Wide Stance Squats -10 Barbell RDLs -10 Deadbugs -5/5 SL Glute Bridges WOD 5 Rounds 3:00 On/2:00 Off -20 Weighted Sit Ups (50/30) (Rx+GHDSU) -15 Deadlifts (185/135) (Rx+225/155) Max Cal Row or Ski in Remaining Time *Score […]