NEWS, BLOG & WORKOUTS

Coach led warm up  Box stretches and mobility  Strength  Every 3 min for 9 min of: Max set DB bench press (25% of 1rm bench press) Post reps for ea. set to Wodify and whiteboard  WOD Complete as many rounds as possible in 10 minutes of: 10 box jumps (30/24) 20 GHD or weighted sit […]

Coach led warm up  Mini band warm up  Sprint transitions Emom for 6 min of: :25 sec handstand hold 40ft sprint (to rig) 5-7 toes to bar (mod: knees to chest) 40ft sprint (back to wall) WOD  Tabata Squats Tabata DB russian swings (50/35) Tabata Bike for cals Tabata Single arm Devils press (50/35)  The […]

Coach led warm up  Floor stretches Then, Emom 6min of: 20 mtn climbers 20 bicycles  WOD 5 rounds ea. for time of: 50ft handstand walk (mod: 100ft bear crawl) 50ft bear hug walking lunge (50/30) 50ft burpee broad jumps  (*25ft increments) Rest 2 min Post time for each sprint to Wodify and whiteboard

Coach led warm up  Foam roll  WOD T.U.P. 15-12-9-6-3 reps for time of: power cleans Pull-ups (mod: band, rings) front squats Pull-ups Women: 95lb Men: 135lb Post time to Wodify and whiteboard

Coach led warm up  Banded mobility  Strength WOD  For time: 400m sled pull (115/85) 400m run Rest 2 min then, 12 min to find: 1 rep max Snatch Post time and 1RM to Wodify and