NEWS, BLOG & WORKOUTS

WARM UP 3 x down and back shuttle runs 2 x down and back shuffle shuttles MOBILITY/MOVEMENT In 25′ increments, – High knees – Butt kickers – A-skips – 2 foot bunny hops – Single leg bunny hops, switch feet every 2 (R, R, L, L, R, R, etc.) -Skips for height 8 squats :30 […]

WARM UP AMRAP x 6 -20 Rower Strokes -10 Tib Raises -:20 Ring Support Hold into Coach Led Ring Dip and Bent Over Row Warm Up Pre WOD Coach Led Barbell Primer STRENGTH EMOM x 10 -Alt -5-10 Strict Ring Dips -8 Barbell Bent Over Rows GET FIT AMRAP x 12 20/15 Cal Row 15 […]

WARM UP 8 Down and Back Shuttles into 2 Sets 8 Slam Ball Deadlifts 10 Tin Soldiers 8 Deadbugs w/ Slam Ball then 10/7 Cal Bike 10/7 Cal Row SWEAT DAY!!! 12 Minute AMRAP: 30/24 Cal Row 20 American KB Swings 100m Run (10 Reps) Rest 2 Minutes 12 Minute AMRAP: 30/24 Cal Bike 20 […]

WARM UP 20/15 Cal Bike 15 push ups 15 ring rows MOVEMENT – 2x light plate 2.5/5# 10 front raise 10 side raise 10 reverse fly MOBILITY :30 standing forward fold 1:00 pigeon on Box :30 lizard + rotation PRIMER 1x 10 single unders – 10 crossover singles 5 tempo squats 10 push ups STRENGTH […]

WARM UP Athletes pick – 30 empty bar thrusters 20 burpees MOVEMENT 10/10 Walking Lunges 10/10 bird dogs :30 deep squat hold :30 squat hold + alternating single arm reach for cieling :30 glute bridge march PRIMER 1x – use band around knees :30 wall sit- dont let band pull knees in 10/10 forward/backwards march […]