Mobility Prep and Activation10/10 Hand to Hand Wrist Circles10 Alternating Arm Swings10 Back Slaps5/5 World’s Greatest Stretch10 Alternating Scorpions10 Alternating Iron Cross Stretch 1 x Barbell Complex as a Group.Warm-Up EMOM9:00 EMOMMinute 1: Cardio ChoiceMinute 2: 5 Inchworm Push-Ups + 10 Deep Lunge Mountain ClimbersMinute 3: “Barbell Complex” Barbell Complex: 3 High Hang Muscle Cleans...Read More
Mondays workout is below but here is preview for the the week.Monday – August 18Strict Gymnastics + “Into the Fire” (Interval Conditioning)Stimulus: Controlled strength volume / Output intervalsFocus: Build strict pull-up and ring row volume at 50% of max, then attack alternating stations of Devil’s Press and Burpee intervals at high intensityTuesday – August 19Strength...Read More
Wod 1-16 Minutes- Split how you want500 M Row30 wall Balls30 Toes to bar Wod 2- split how you want10 Minutes400m Ski20 Bench press 135/95 (SPOT YOUR PARTNER) Wod 312 Minutes Ladder ofDeadliftsPower Cleans 205/125Burpees over your barStart at 3 and add 3 every roundRead More
Were you waiting for this to post? 8am Teams of 335 Minute amrap45 Cal Bike45 Cal Ski45 Cal row***21 Burpees AND 21 sandbags over the shoulder between every round. 9am3 Sets for Quality200m Run9/7 Calorie Ski Erg10 Hollow Body Flutter Kicks10 Tuck-Ups15 Reverse LungesConditioningEvery 6:00 x 6 Sets400m Run15/12 Calorie Ski Erg200m Run10 Burpee Box...Read More
Mobility Prep and Activation:30/:30 Active Pigeon Stretch:30 Extended Plank Reverse Bridge:30/:30 Single Leg Glute Bridge Hold General Movement Prep3 Sets: For Quality8/8 Single Leg Romaning Deadlift12 Alternating Single Arm Kettlebell Swings6 Inchworm Push-Ups:12 Ring Support Hold Specific Squat Prep and Build5 Deadlifts with light loads off the floor3 Reps @ 40%3 Reps @ 50%3 Reps...Read More
General Prep and Mobility2 Sets:200m Run or 250/200m Row:30/:30 Couch Stretch:30 Quadruped Adductor Rock Back5/5 Samson LungePrimerPerform @ 80-85% Effort200m Run10 Air Squats200/150m RowWorkoutTake 5 minutes to go over air squats and get everyone squatting good. We would rather see 30 slower high quality air squats than 30 crappy ones. Move with intention. “Billy’s Big...Read More
Mobility Prep and Activation2:00 Cardio Choice:30 Puppy Dog Pose:15/:15 Overhead Lat/Tricep Stretch2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso HoldGeneral Movement Prep2 Sets: For Quality10 Deep Lunge Mountain Climbers5 No Jump Burpees8 Dual Dumbbell Romanian Deadlifts8 Dual Dumbbell Curl to PressSpecific Push Press Prep and Build1 Clean Lift Off + 1 Slow Power Clean...Read More
Mobility Prep and Activation:30/:30 Banded Lat Stretch:30 Cat Cows + :30 Quadruped Spinal CARS:30 Down Dog Calf Gas PedalsGeneral Movement Prep3 Sets: For Quality:30 Jump Rope (Single Unders / Double Unders / Boxer Shuffle)6/6 Single Arm Upright Rows6/6 Single Arm Strict Press8 Bar Kip Swings:15 Tuck L-HangSpecific Push Press Prep and Build5 Empty Barbell Push...Read More
New Cycle starts this week. This 8-week cycle is built to develop raw strength, barbell proficiency, and bodyweight control by progressing from the technical foundations we built in the Achilles cycle. Structured into two progressive 4-week blocks—with a deload at the end of each—Hercules is designed to push athletes toward new levels of performance while...Read More
Sunday Funday! Grunt work editionPartners- split how you want10 Minutes14 sandbag cleans to your shoulder28 wall balls 30/20 Wod 210 MInutes30 ski15 Double Db devil press Wod 3-15ish minute capFor time20 toes to bar25 shoulder to overhead 135/9530 Cleans 155/10535 deadlifts 185/135Row 200035 deadlifts30 cleans25 shoulder to oh20 toes to barRead More
