Warm-Up 1:00 Kneeling Forearm Stretch:45/:45 Banded Front Rack Stretch -then- For Quality:12:00 EMOMMinute 1: 10/10 Banded Archer RowMinute 2: 10/8 Calorie RowMinute 3: 10 Alternating Box Step-Ups + 5 Box JumpsMinute 4 – :10 Dead Hang + 10 Scap Pull-UpsThen we will spend time on pull up progressions, if you have pull ups work on...Read More
Warm up on the board! Strength-18 Minutes to establish a 3 rep max deadliftStarting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do...Read More
Partner workoutsWod 114 MInute Amrap split how you want26 Wall balls4 Rope Climbs26 Cal rowWod 2- split how you want12 Minutes Run 200 together 10 Clean and jerksIncrease weight every round. if you make it to the final weight stay there for remaining rounds ***weights are 95/135, 105/155, 115/185, 125/205-keep your bar out with weights...Read More
8amTurkey Sandwich 5k prepTeams of 2, you go i go200m (each person runs 1)200m400m400m800m800M400m400m200m200m *this is 2.5 miles each. this could be done on a rower if you cant run. if you dont this 2.5 miles is doable, take the second 800 out. 9am endurance Warm-Up:2-3 Sets, For Quality 1:00 Cardio Choice 5/5 World’s Greatest Stretch 10/10 Single...Read More
Warm-UpPart A)6:00 minutes, For Quality60 second Machine Choice10 x (Push-Up + 2 Alternating Deep Lunge Mountain Climbers)10 Dead-Bug Heel Taps(5 Single Arm Upright Row + 5 Single Arm Strict Press) / Arm Part B) 6:00 minutesBarbell Technique PrimerTall CleanHang CleanFront SquatTall JerkJerk Balance *Work a few rotations through here building light loads before ultimately going...Read More
30 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Hip Circles-Bow and Bend-Down Dog Toe Touches-Quarter Squat Reactive Jumps2 Sets, For Quality3 Hang Snatch High Pull3 Hang Muscle Snatch3 Hang Power Snatch5 Overhead Squats7 Bar Kip Swings9 Hollow RocksWeightlifting8:00 EMOM1 Power Snatch + 1 Overhead SquatPerform @ 70%+Look to start at 70% and ideally build close...Read More
Warm-Up Part A)8:00 minutes, For Quality:30 second Row @ Moderate Pace5/5 World’s Greatest Stretch8 Bootstrap Squats10 Cossack Squats Part B)10 Empty Barbell Back Squats5 Back Squats @ 40-50%3 Back Squats @ 50-60%3 Back Squats @ 60-70%Find 3 rep max backsquatStrengthEvery 3:00 x 4 Sets3 Back SquatsStay on the 3:00 but if you need an extra...Read More
Warm-Up: 2 Sets, For Quality1:00 minute Machine Choice10 Bird-Dogs20 Bear Plank Shoulder Taps10/10 Single Leg Glute Bridges15 Banded Pull Aparts15 Banded Face PullsWe will let you build to a starting weight for this. Keep your sets at every 3:00 as your building. When your ready go for that 5 rep. We can run over on...Read More
Wod 116 Minutes Ski 25030 Partner wall ballsRun 200 (together)15 Power Cleans 155/105Wod 210 Minutes 16 HSPU24 Toes To bar80 Doubles (or 120 singles) Wod 33 Min Row for max cals Split how you want1 minutes Max Rep Deadlifts at 225/1553 Minutes max SYNCHRO burpees over your barScore on wod 3 is cals+deadlifts+burpeesRead More