NEWS, BLOG & WORKOUTS

Coach led warm up Lacrosse ball mobility Then, Tabata for 6 min (:20 on/ :10 off) of: Alt. toe touch v-up Jump over rower (facing rower) Row (damper 1) WOD 6 Rounds For Time: 500/400m Row 12 Box Jump Overs (30/24”) (mod: lower box, or step up and over 24/20 (*25 min cap) – Athletes […]

WL Warm Up 3 Sets: 5 Snatch Deadlifts to Mid-thigh 5 Snatch Pulls 5 Muscle Snatches 5 Overhead Squats 5 Hang Snatches 5 Snatches 1 Set: 3 Power Snatches (45%) 2 Power Snatches (50%) 2 Power Snatches (55%) 2 Power Snatches (60%) LIFT A Lifting – A Every 1:30 x 10 Rounds For Load: 1 […]

Coach led warm up Crossover Symmetry – Activation Then, 2 sets: 4 handstand kickups/ wall step ups 3 wall walks Jog 50ft (to rig) 8 Jumping dip descends WOD 3 rounds for time of: 20 Ring dips (mod: banded, box/bench 50ft Handstand walk *Rig to cone at 25ft (mod: 3 box 360s, 20 shoulder taps/ […]

Coach led warm up Foam roll Then, 5:00 min amrap of: 10 Walking Hamstring Scoop Stretches 10 Leg swings / ea. Leg 10 GHD Hip Extensions or pause superman ext. Then, 5 min to: Work up to starting deadlift percentage Weightlifting Every 1:30 for 6 min of: 5 Deadlift (55%) 5 Deadlift (62.5%) 10 Deadlift […]

Coach led warm up AMRAP 6 10 Alternating Spiderman Stretch 10 Leg Swings (across body) / ea. Leg 10 Good Morning + Jump (pvc) 2 KB Turkish Get-ups / ea. Arm 2 Sets: 3 Single-Arm KB Deadlift / ea. Arm 3 Single-Arm KB Swings / ea. Arm 5 Russian KB Swings 5 Up-Downs to 6 […]