NEWS, BLOG & WORKOUTS

Coach led warm up PVC warm up and stretches Then, 3 Sets: 1 w/ PVC, 1 w/bar, 1 w/ light weight 5 Dip and Drive (while standing) 5 Dip, Drive, and Shrug 5 Dip, Drive, Shrug, and high pull 5 Muscle Snatch from High Hang 5 Behind the Neck Strict Press 5 Overhead Squats 5 […]

Coach led warm up Crossover Symmetry – Iron Scap Then, Round 1: 10 Alternating Spiderman Stretch 10 Medball Deadlift 10 Medball Front Squat Round 2: 20 Mountain Climbers 10 Medball shrug & pull under 10 Medball Push Press to target Round 3: 20 Double Knee Tuck in Plank 10 Medball Cleans 10 Wall balls Round […]

Coach led warm up Low post banded mobility Then, Round 1 20 Pulls on the rower (moderate pace) 10 Sit-ups (legs straight) 200m bike (moderate pace) Round 2 20 Pulls on the rower (fast pace) 10 Sit-ups (Heels together) 200m bike (fast pace) Round 3 10 box step overs 5 DB up down clean and […]

WL Warm up 3 Sets: 20 Jumping Jacks 5 Push-up to Down Dog 10 Bent Over T-Raises 1 Set: 10 Bench Press (45/35#) 10 Barbell Strict Press (45/35#) 5 Bench Press (30%) 5 Bench Press (40%) 5 Bench Press (50%) 6 Seesaw DB Strict Press (light DBs) 6 Seesaw DB Strict Press (moderate DBs) LIFT […]

Coach led warm up Partner medball warm up 10 roll to toss 20 lateral toss 10 roll to toss backwards 10 toss to slam 10 medball clean to shot Part B 100 singles (split reps) then, You go I go for 4 sets w/ bar of: (singles do 2 sets) 5 snatch grip deadlift 5 […]