NEWS, BLOG & WORKOUTS

Coach led warm up Floor stretches Then, 10 up downs 2 rounds of: 10 pike to push up 10 scorpions 10 spider-mans 10 superman ext. 5 scap pulls + 5 kip swings WOD “MHCF 12 Days Of Christmas” 1 Strict pull up (mod: banded, or supine ring row) 2 Toes to bar (mod: knees to […]

WL Warm Up AMRAP 5: 10 Toe Touch + Jump 10 Reverse Lunges 10 Deck Squats 1 Set: 10 Alternating Cossack Squats (45/35#) 10 Sit-ups 10 Back Squats (45/35#) 10 Sit-ups 5 Back Squats (30%) 5 Back Squats (40%) 3 Back Squats (50%) 3 Back Squats (60%) LIFT A Back Squat 3-3-3-3-3-3-3 – Pause at […]

Coach led warm up 5 Rounds: :20 Bike, Row, or Ski :10 Rest Then, Part B: AMRAP 6 (~10 reps of each): GHD or weighted Sit-ups Single Unders Single Under Bellhops (Front to Back jump) Single Under Skier Hops (Side to Side jump) Single Under Run in Place GHD or weighted Sit-ups Single Under Left […]

Coach led warm up Banded mobility (from floor) Then, AMRAP 6: 5 Ring Rows 5 Single Arm DB Strict Press / ea. Side 50-ft Bear Crawl 10 Plank shoulder taps (Push-up Position) Part B: 5 min to build up to 60% or first set of shoulder press Weightlifting Emom for 5 min of: 5 Strict […]

WL warm up 2 Sets: 10 Toe Touch + Jump 10 Soldier Kicks 10 Up-Downs 10 Staggered-Stance Good Mornings / ea. Leg (45/35#) 1 Set: :30 Row 5 Deadlift (45/35#) :30 Row 5 Deadlift (add 10-45# to each side of thbar) :30 Row 5 Deadlift (add 10-45# to each side of the bar) :30 Row […]