NEWS, BLOG & WORKOUTS

Coach led warm up Banded floor stretches Then, Alt every :30 for 4:30 Single unders Pike to spiderman Squat + box step up WOD 3 Rounds For Time: 25 DB Push Jerks (50s/35s) 50 Double Unders ( 100 singles, or 1 min practice) 25 Weighted Step-ups (24/20”)(50s/35s) 50 Double Unders (*20 min cap) Post time […]

WL Warm Up 3 Sets: 10 Alternating Samson Stretch 10 Squat Therapy (Use Wall) 1 Set: 10 Alternating Cossack Squats (45/35#) 10 Sit-ups 10 Back Squats (45/35#) 10 Sit-ups 5 Back Squat (30%) 5 Back Squat (40%) 3 Back Squat (50%) 3 Back Squat (60%) 2 Back Squat (70%) LIFT A. Back Squat 5-3-1-5-3-1-5-3-1 • […]

Coach led warm up Lacrosse ball mobility Then, Tabata :20/:10 for 6 min of: Flutter kicks Swimmers kicks (from superman position) Hollow knee to elbow crunch KB dead lift (working weight) WOD For Time: 50 burpees then, 4 rounds of: 20 alt. single arm Russian swings (53/35) 3 x 50ft shuttle sprint (rig to wall) […]

Coach led warm up PVC warm up and stretches Then, 3 Sets: (1 set PVC 2 sets barbell) 3 Snatch Deadlifts to Mid-thigh 3 Snatch Pulls 3 Muscle Snatches 3 Overhead Squats 3 Hang Power Snatches 3 Power Snatches Weightlifting Lifting A Every 1:30 x 10 Rounds For Load: 1 Snatch Pull + 1 Hang […]

WL WARM UP 2 Sets: 5 Push-up to Down Dog 50-ft Bear Crawl 25 Jumping Jacks 10 Bent Over T-Raises 1 Set: 10 Bench Press (45/35#) 5 Piked Push-ups 5 Bench Press (30%) 5 Handstand Push-up Negatives 5 Bench Press (40%) 5 Handstand Push-ups 5 Bench Press (50%) LIFT A EMOM 6: Minute 1 | […]