NEWS, BLOG & WORKOUTS

WARM UP 2x :30 Jump Rope :30/:30 Side Plank (L/R) MOVEMENT 8/8x Cossak squats – squat therapy On coaches cadence 5 Air Squats – pause quarter squat/parralel/bottom 5 Air Squats holding plate OH – same pauses 5 Air Squats – no plate arms OH PRIMER Hang SQ progression 5 hang position DL 5 Front SQ […]

WARM UP 3x @ increasing intensity 12/9 cal bike :30 wall sit MOVEMENT Partner 1 on CrossOver Partner 2 on MOBILITY :30 lizard stretch + rotation :30 pigeon :30 childs pose :30 thread the needle PRIMER 1x :30 Bar hang 10 Scap Pull ups 10 Kip Swings 10 shoulder taps 10 pushups STRENGTH E2M x […]

WARM UP 200m Run 20 Russian KB swings 200m Run 200’/200′ Single Arm FR KB carry :15 dead hang WIDE grip :15 dead hang normal grip :15 dead hang – hands together MOBILITY 1:00 squat hold on Rig 10/10 Leg Swings PRIMER 1x 10 Pause Jump squats 10 Walking Lunges 30 bunny hops :30 low […]

WARM UP “The Warm Up” into Coach Led Hip Flow and Core Activiation and Barbell Warm Up and Power Clean Technique STRENGTH EMOM x 4 -3 TnG Power Cleans EMOM x 4 -2 TnG Power Cleans EMOM x 4 1 Power Clean *Build to a Heavy Single For the Day PARTNER WOD 10 Rounds For […]

WARM UP 2x 10/7 Cal Bike 10 Push ups :20 dead hang from bar MOBILITY :30 t-spine stretch on roller 1:00/1:00 IT Band Stretch :30 childs pose – hands on roller PRIMER 1x- Empty Barbell 10 Snatch pull 10 Overhead Squat 10 Snatch Balance STRENGTH EMOM x 10 – alternating 2 Hang Squat Snatch @ […]