NEWS, BLOG & WORKOUTS

Coach led warm up On a 10:00 Clock: 10 Cuban Presses 12 Banded Face Pulls 10 PVC Strict Press 200m Jog Then, 3 Sets: 5 Strict Press (50%) 1 Set: 3 Strict Press (60%) Weightlifting Emom for 5 min of:: 1 Strict Press (70%) Then, 1 Set For Reps: 1:00 Max Unbroken Strict Press (75%) […]

Coach led warm up Banded mobility, Then, 6 min amrap of: 10 PVC Pass Throughs 5 Scap Pull-ups 5 Scap Push-ups 5 Muscle-up Transitions or ring rows WOD For Time: 30 Strict Muscle-ups (mod: strict chest to bar, strict pullup, strict ring row transition) *14 min cap Rest 1 min at 14 Then, Every 1:30 […]

Coach led warm up Running stretches Then, 3 Sets: 10 Deadlift (increasing to working through sets weight) 5 Sit-ups (no weight) 5 GHD or weighted Sit-ups (30/20) WOD 3 Rounds For Time: 2k bike 25 GHD or weighted Sit-ups (30/20) 25 Deadlifts (185/125#) – Rest 2:00 between rounds *25 min cap Post time to Wodify […]

WL Warm Up 2 Sets: 5 Wall facing squats 7 Muscle Snatch 1 Set: 10 Snatch Grip Deadlift (45/35#) 10 Snatch Pulls 10 Overhead Squats 10 Hang Squat Snatch 5 Squat Snatch (45/35#) 3 Squat Snatch (30%) 2 Squat Snatch (40%) 2 Squat Snatch (50%) 1 Squat Snatch (60%) 1 Squat Snatch (65%) LIFT A. […]

Coach led warm up Banded mobility (from rig) Then, 5 min amrap of: 5 jumping back squat (45/35) 6 Power snatch balance (45/35) 8 Power pulls on rower WOD 3 Rounds For Time: *partner optional 2x reps, split however 20/15 Calorie Row 12 Power Snatches (95/65#) 9 Bar facing burpees Post time to Wodify and […]