NEWS, BLOG & WORKOUTS

Coach led warm up Lacrosse ball mobility Then, Part A 2 Sets: 30 High Knees 30 Butt Kickers 20 Skips for Height 20 Jumping Jacks 10 Broad Jumps 10 Lateral lunges Part B 3 Sets: 400m or .4k Bike 20 Alternating DB Hang Muscle Cleans WOD 4 Rounds For Time: 400m Run 100m Farmer Carry […]

Coach led warm up Foam roll Then, AMRAP 8: 10 Toe Touch + Jump 5 Squat Therapy w/ ball and wall in front 20 Mountain Climbers 5 Up-Downs 30 Russian Twist 5 Step-ups Part B set 1: 10 Deadlift (45/35) 10 Alternating Lunges Set 2: 8 Deadlift (add 10-45 to each side) 8 Box step […]

Coach led warm up Banded floor mobility then, 2 Sets: 30 Jumping Jacks 10 In-place Lunges 5 Inch Worm + Push-up 10 Leg Swings / ea. Leg 5 Reach, Roll, and Lift / ea. Arm 10 Cat Cows Part B 1 Set: 10 PVC Pass-Throughs 10 Deadlifts (45/35) 10 Clean high pulls (45/35#) 10 Jump […]

WL warm up 10 Stagger Stance Good Mornings / Leg (45/35#) 10 Toe Touch + Jump 20 Double Knee Tuck in Plank 10 Deadlift (45/35#) 10 Back Rack Lunge (45/35#) 20 Up Downs Then, 5 rounds of: 5 Deadlift (30%,35%,40%,45%,50%) 5 Sumo Deadlift Lift Part A Deadlift Complex 5 Sets: 60% – 85% 3 Deadlifts […]

Coach led warm up Mini band warm up Then, 2 Sets: :30 Doorway Stretch / ea. Arm :30 Cat Cow Stretch :30 Scorpion Stretch Part B 2 Sets :30 Row (moderate pace) 10 Bent Over T-Raises (5-10# plates) 10 Standing Snow Angel’s (5-10# plates) 10 burpees Then, 5 min to work up weights for front […]