Body Heat + Mobility (6-8 min)400m Run1:00 Row or Bike5/5 World’s Greatest Stretch10 Alternating Scorpion Stretch10 Alternating Iron Cross Stretch1:00 Row or BikeGeneral and Specific Prep (5-7min)Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up...Read More

Here is a preview for the week. Mondays workout is below🔹 Strength Progressions: Olympic Lifting + Bench Press (Monday): Hang Squat Clean – Working at 70%+ to refine barbell cycling and technical proficiency under fatigue. Bench Press @ 65%  Back Squat (Wednesday): 5-3-1 Wave Load – Building intensity and reinforcing position under heavy loads. Deadlift...Read More

Warm up 2 rounds200m run10 Lunges10 Push ups10 pull ups10 single arm press w/db (5 each arm)10 squats, start empty bar and buildWod 1- 14 minutes 40 Partner wall balls (throw it to each other off the target)30 toes to bar split as needed40 Cal row split as needed30 alternating DB snatches, split as needed40...Read More

8am Back to basicsteams of 4, 35 minute amrapBike for calsRow for calsSki for Cals400m Run*one person starts at every station. when the person gets from the run you all switch spotsRun goes to bike, bike goes to row, row goes to ski, ski goes to run9amWarm Up:2 Round for Quality1:00 Row1:00 Ski200m Run10 Kettlebell...Read More

General Prep (8-10 min)3 Sets: For Quality9/7 Calorie Echo Bike:15 Dead-Hang + :15 Active Hang:10 Hollow Hold + :10 Arch Hold8 Archer Push-Ups (4 Each)6/6 Reverse Lunge to High Knee Specific Prep: (5-7minToes to Bar Prep:6 Kip Swings6 Knee Raises6 Toes to Imaginary Target6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe...Read More

General Prep: (5-7 minutes)1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)–3 Rounds:10 Air Squats5/5 Single-Leg Glute Bridges5/5 Lateral Lunges15 Jump Rope (Single Unders or Penguin Taps)Mobility & Activation (5-7 Minutes):30 Wall Sit with Medball Squeeze:30/:30 Goblet Squat Ankle Mobility:30/:30 Banded Hip Opener:30 Kettlebell Dead-Bugs Hip Explosive Activation:2 Sets: For Quality5 Broad Jumps5 Tempo Back...Read More

General + Specific Prep (8-10min)2:00 Cardio Choice—3 Sets: For Quality12 Glute Bridge Banded Pull-Aparts5/5 Kettlebell Halos5/5 Kettlebell Windmill8 Tuck-Ups + 8 Alternating V-Ups:15 Nose to Wall Handstand Hold–Then take 3-5 min to load bars.StrengthStrict PressEvery 2:00 x 6 SetsSet 1: 5 Reps @ 75%Set 2: 3 Reps @ 80%Set 3: 1 Rep @ 85%Set 4:...Read More

Run a marathonApril FoolsGeneral Prep: (8min)8:00 minutes, For Quality12/9 Calorie Row8/8 single led RDL with kettlebell15 push ups 8 Russian Kettlebell Swings8 Goblet Cossack SquatsStrengthDeadlift Every 2:00 x 6 SetsSet 1: 5 Reps @ 75%Set 2: 3 Reps @ 80%Set 3: 1 Rep @ 85%Set 4: 5 Reps @ 75%Set 5: 3 Reps @ 80%Set...Read More

General Prep (8-10 min)400m Run:30 Alternating Scorpion Stretch:30 Alternating Iron Cross Stretch:20/:20 Samson Lunge–2 Sets: For Quality10 Ice Skater Hops10/10 Wrist Circles10/10 Alternating Arm Swings5 Hang Muscle Clean + 5 Strict Press+ 8 Behind the Neck Elbow Punch throughs Specific Barbell Prep (5-7 min)*Add Loads: Barbell off the floorBuild over the Course of 3-4 sets...Read More

We will get back to a group warm up on Sundays Warm up8 Minute Armap 200m Run10 kip swings 10 strict press with an empty bar 10 power cleans, empty barAfter 8 minutes take less than 8 minutes to build up to your barbell weightWod 1- 18 minutes- split how you want18-Min AMRAP 400m Run...Read More