Warm Up:We really want you to take time to work on mobility over the next few weeks. Here is a short mobility piece before the workout. After this upper body mobility do 5 fast rounds of 7 push ups7 leg raises or candlesticks7 Squats Please read the options below as we know people are working...Read More
Warm Up: 3 Rounds 10 Air Squats 30 Double Unders or Singles (Ropeless Jumps or Calf Raises are subs)8 Ground To Overhead with Plate 6 Push UpsWorkout:“Jackie”For time: 1000m Row 50 Thrusters 45/35 30 Pull-upsAt Home Versions:With Equipment:If all equipment is available then go though the workout as written. If you don’t have a rower...Read More
For the warm up today 3 or 4 minute jog then go through the following dynamic warm up. 40 High knees 40 Butt kicks20 sampson stretches 40 lunges Wod 1 today21 Minute EMOM (7 rounds)Minute 1- 40 seconds of harder cardio fast run, hard row, fast bike, jump ropsMinute 2- 12 Toes to bar, 15...Read More
If you haven’t heard we were forced to close THESE doors by the State of Florida over concerns surrounding the Coronavirus. I feel at this time that this the correct choice. THIS IS TEMPORARY. You’re health and wellness is our number one concern and we will continue to be your coaches through this tough time....Read More
Warm Up:800m RunThen30 High knees30 Butt kicks20 spiderman lunges 10 Paces of Sampson stretchWorkout:21-15-9: Hang Power Clean with barbell or dumbellsBar Facing Burpee (No Push Up Burpee Also Allowed)–At Home Version:If you have the equipment available go through as it’s written but change the burpees to lateral bar over burpees to save space. If you...Read More
Warm Up:3 Rounds: 1 Min of Run(200m)-Bike-Row10 Second Hollow Hold 10 PVC Pass Throughs 5 Push-Ups 15 Second Handstand Hold Or Overhead DB Hold(or Wallball)6 Shoulder Taps Or Alternating Overhead Press Workout:For Time:200 Double Unders or Singles 75 V-ups(Video Posted Below) or Sit Ups 50m Handstand Walk INT-25m HS Walk BEG-50m Bear Crawl–Coaches Notes–Little core...Read More
Warm Up:2 Run(400m)-Bike-RowThen3 Rounds: 200m Shuttle Run (2x 100m Increase the pace each round) 8 Squat Therapy Reps 8 Empty Bar Stiff-Legged Deadlifts8 Glute Bridges (No weight or empty barbell) 6 Good Mornings 4 Broad JumpsStrength:Tempo Deadlift 1-1-1-1-1-1-1 Tempo= Explode Up>Pause 1 Sec. At Top>10 Sec. Down>1 Sec. Pause At Bottom Use around 50-70% of...Read More
Warm Up:3 rounds 100m Run6 Forward Lunges6 Lateral Lunges10 Arm Swings/Circles10 Wrist Circles Workout:“Nancy”5 Rounds: 400m Run 15 Overhead Squats 95/65 INT-85/55 BEG-75/45Home Version-5 Rounds2 Minute Run(if 400m is unknown)15 Air Squats (or Single are DB/KB OHS if available) –Coaches Notes–Nancy is a benchmark workout, so for those who have done this workout before you...Read More
*Remember if you are not comfortable coming in, but feel fine, you should still be working out. We will gladly provide you with one on one online coaching. We can make anything work. No equipment, no problems. 1 set of dumbbells would be more than enough for most, if you have a home gym we...Read More
We are continuing to disinfect several times a day. Keeping your distance from each other is always safe.. no matter if its this or the flu. Always check the private facebook page for more details. Spread the word, I will be opening the gym from 7am to 9am for open gym and the posted workouts....Read More
