NEWS, BLOG & WORKOUTS

Coach led warm up 3 Sets: 20 Double Knee Tucks in Plank 10 Inch Worm w/ Push-up 10 Tuck Jumps 5 Strict presses (45/35) Part B 5 min to warm up to 70%/ start weight for push press Weightlifting Every 1:30 for 7:30 of: 5 push press (70% of 1 rm) Post weight used to […]

WL warm up 1 Set: 10 Clean Grip Deadlift 10 Clean Pulls 10 Muscle Cleans 10 Partial Front Squats (quarter squat) 10 Hang Power Cleans 4 Power Cleans (40%) 3 Power Cleans (50%) 2 Power Cleans (60%) 2 Power Cleans (70%) LIFT Part A For Load: Power Clean 6 Sets x 2 Reps LIFT Part […]

Coach led warm up Floor Stretches Then, 3 Sets: 10 Scap pulls 10 alt. toe touches 10 single ring row (mix grip on one ring) Partner WOD AMRAP 24 min: 2,4,6,8,10…etc. Toes-to-Bar Hand release push ups – Perform 1 rope climb ascent after each round of toes-to-bar and HRPU – Add 2 rep to the […]

Coach led warm up 2 Sets: 10 Alternating Spiderman Stretch 10 Alternating Hamstring Scoop Stretch 10 Plank to pike 20 mini band lateral steps/ ea. side Then, 3 Sets: :30 Bike 10 Single-Leg KB Deadlift (35s/25s) 5 Single-Arm KB Swings / ea. Arm 100m row WOD For Time: 75 Kettlebell Swings (53/35#) 1600m row 75 […]

Coach led warm up 4 Sets: (2 w/ PVC, 2 w/ Bar) 10 Leg Swings / ea. Side 7 Wall Squats to Target 10 Shoulder Taps 7 Single-Leg Deadlifts / ea. Side 10 Muscle Cleans Part B 5 min to work up to starting weight clean + squat Strength every 1:30 for 10:30 of: 1 […]