General Prep: (6-8 min)400m Run–2 Sets:1 Wall Walk + :10-15 Nose to Wall Handstand Hold10 Hollow Rocks10 Supermans8 Barbell Upright Rows8 Bradford Press with LockoutSpecific Prep: (10-12 min)8 Bar Kip Swings8 Strict Knee Raises4 Barbell Strict Press4 Barbell Push Press4 Barbell Push Jerk–Build into Toes to Bar: 3-4 Kipping Knee Raises to Knees to Chest,...Read More
Mondays workout is below, but here is a preview of the week🔹 Strength + Olympic Lifting Progressions: Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern. Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock. Power Snatch (Thursday): Barbell Conditioning Workout building...Read More
Sunday FundayWe will doing 3 workoutsThey will be versions of the Barbell Beatdown workouts that takes place June 21stThere are novice, intermediate and rx versions of the workout so show up!Read More
8am EnduranceTeams of 3, one working at a time40 Minute Amrap, just two machines, burpees and running today50 Cal Ski50 Cal Row50 Burpees*****Between each movement Run 600m (each person runs 200m, only one person running at a time)9amWarm up3 Rounds: @ Easy Low Heart Rate500m Row20 Deep Lunge Mountain Climbers10/10 Single Arm Dumbbell Deadlift5 Inchworm...Read More
Body Heat, Mobility, Activation (5 min)2:00 Row:30/:30 Active Pigeon Stretch:20/:20 Samson Stretch:30 Dead-Bug:30 Bird DogsGeneral and Specific Prep (4-6min)3 Sets:10/8 Calorie Row *Increase intensity each set10 Dual Dumbbell Deadlift8 Dual Dumbbell Hang Power Cleans8 Bar Kip Swings10 empty bar deadlift, add weight each roundContinue building to deadlift weight DeadliftEvery 3:00 x 6 SetsSet 1: 5...Read More
Body Heat + Mobility (4-5 min)2 Sets: For Quality:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.):15 Dead Hang + :15 Active Hang:30 Puppy Dog PoseGeneral and Specific Prep (6-8min)2 Sets: For Quality20 Double Unders or 40 Single Unders4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation)5 Barbell Strict Press + 5 Barbell...Read More
DOUBLE STRENGTH DAY*if you need that dose of cardio you can row or run AFTERBody Heat + Mobility (5-7 min)2 Sets2:00 Cardio Choice:30 Alternating Scorpion Stretch:20/:20 Samson Lunge10 PVC Pipe Pass Throughs:15/:15 Standing PVC Pipe Prayer Stretch10/10 Hand to Hand Wrist Circles10/10 Alternating Arm SwingsBarbell Specific Warm up, coach leadThen*Add Loads: Barbell off the floorBuild...Read More
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
