NEWS, BLOG & WORKOUTS

WL warm up 2 Sets: 10 PVC Pass Throughs 10 Slow Air Squats 2 Sets: 10 Behind the neck snatch grip strict press (45/35#) 10 Overhead Squats (45/35#) LIFT A Press in snatch 5-5-5-5-5 (if proficient, work up in weight) LIFT B 5 Sets: 7 Strict Press (50-60% across) 7 Wide Grip Strict Pull-ups 12 […]

Coach led warm up Running floor stretches Then, Set 1: AMRAP 2: 100m Run (Easy to moderate pace) 5 Single Arm Ring Rows / Arm 10 Weighted V-ups Rest 1:00 Set 2: AMRAP 2: 100m Run (Moderate pace) 5-10 Strict side to side Pull-up 10 Weighted V-ups Rest 1:00 Set 3: AMRAP 2: 100m Run […]

Coach led warm up Crossover symmetry – Iron scap Then, 2 Sets: :30 Banded Shoulder Stretch /ea. Arm 10 PVC Pass-Throughs 10 Snatch Grip Bent Over Rows Part B 1 Set: 10 Dip Drive (45/35#) 10 Dip Drive Shrug 10 Dip Drive + High Pull 10 Hang Muscle Snatch 10 Partial Overhead Squat 10 Hang […]

WL warm up 2 Sets: 10 Spiderman Stretch 10 Good Morning + Jump 10 In-Place Lunges 1 Set: 10 Clean Grip Deadlifts (45/35#) 10 Clean Pulls 10 Muscle Cleans 10 Partial Front Squats (Quarter Squat) 10 Hang Power Cleans 10 Power Cleans (Mid-Shin) 5:00-7:00 Build to your starting weight LIFT A. EMOM 15: (70%+ or […]

Coach led warm up High bar banded mobility Then, Set 1: :30 Row (Easy Pace) 10 Hanging Knee Raises on Rings or bar 10 Air Squats 10 Hollow Rocks 10 False Grip Ring Rows Set 2: :30 Row (Moderate Pace) 10 Knees-to-Armpits on Rings or bar 10 Air Squats 10 Hollow Rocks 10 Kipping Swings […]