Mobility and Body Heat (4 minutes)2:00 Cardio Choice:30 second Puppy Dog Pose:20/:20 Scorpion Stretch:30/:30 Deep Lunge Ankle Mobilization:30/:30 Banded Front Rack Stretch General + Specific Prep (4-6 minutes)2 Sets:8 Box Step-Ups + 6 Box Jumps (Step-Down)6 Tall Muscle Cleans + 6 Barbell Front Squats:15 second Passive Hang + :15 second Active Hang8 Ring V-Outs8 Ring...Read More
General /Specific Movement Prep (3-5 minutes)2 Sets: For Quality:30 second Row4 Inchworm to Hollow Hold (1-2sec):30 Second Shuttle Runs8 Barbell Romanian Deadlifts6 Tall Muscle Cleans4 Hang Power Cleans–Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)3 Pause Power Clean3 Slow Pull Power Clean3 Power Clean–Then Build Towards Working...Read More
General Warm-Up: (4-6 minutes)2 Sets: For Quality12 Banded Pull Aparts12 second Hollow Hold6 Inchworm Push-Ups12 Down Dog Toe Touch10/10 Single Leg Glute Bridges Specific Warm-Up ( 6-8 minutes)3 Sets: For Quality10 Glute Hip Thrust Off Bench8 Barbell Bench Press, Building Loads10 second Ring Support Hold8 Dual Kettlebell Deadlifts, Building Loads100ft Farmers CarryStrengthBench PressTake 10 minutes...Read More
General Warm-Up: (8-10 minutes)3 Sets: For Quality:30 – :45 second Cal Bike10 Bootstrap Squats10 Alternating Step-Ups10 Barbell Bent Over Rows10 Barbell Back Squats Specific Warm-Up (4-6 minutes)2 Sets: For Quality6 Scapular Pull-Ups6 Bar Kip Swings8 Ring Rows8 Single Dumbbell Step-Ups @ Warm-Up Loads10/7 Calorie echo Bike–Take Barbells to the Rack and Begin Back Squat. We...Read More
What to expect this week (Monday Workout below)What to Expect This Week:Monday: 5RM “Touch N’ Go” Power Snatch and Open Style TripletTuesday: Back Squat 10RM and challenging grip and quad stamina burnerWednesday: Bench Press 10RM, Followed a challenge midline and upper body midline conditioning pieceThursday: The return of the 40:00 EMOM, with a bit of...Read More
Wod 116 Minutes Ski 25030 Partner wall ballsRun 200 TOGETHER15 Power Cleans 155/105Wod 210 Minutes 16 HSPU24 Toes To bar80 Doubles (or 120 singles) Wod 34 Rounds for Time-18 minute cap30 Cal Ski4 Rope Climbs30 single DB snatches 70/50Score on wod 3 is cals+deadlifts+burpeesRead More
8am teams of 335 minutes amrap50 cal row50 cal ski50 cal bike**6 sled pushed in between movements. Down and back counts as ONE, you should each be going twice9amWarm-Up:3 Sets: For Quality1:00 Echo Bike10 Hollow Rocks10 V-Ups15 Air Squats ConditioningFor Time 35 Minute-ish cap50 Hang Power Snatch 75/55lb, 34/25kg100 Air Squats50 Burpee Box STEP overs100/80...Read More
Happy Valentines Day. Hope you love this workoutMobility and Body Heat (5 minutes)2:00 Cardio Choice—:45 Elevated Prayer Stretch:30/:30 Active Scorpion Stretch:30/:30 Couch Stretch General (4-6 minutes)2 sets: For Quality10 Alternating Box Step-Ups8 Bradford Press with Lockout6/6 Overhead Split Squats6 Inchworm Push-Ups Specific Barbell Prep (6-8 minutes)1-2 Sets3-5 Push Jerks Practicing Barbell Cycling with a smooth...Read More
General (8 minutes)8:00 minutes: For Quality20/20 Lateral Line Hops + Forward and Back Line Hops8/8 Single Kettlebell Staggered Stance Romanian Deadlift10 Russian Kettlebell Swings10 Hollow Rocks10 Alternating V-Ups Specific Warm-Up (8-10 minutes)3 Sets: For Quality30 seconds Jump Rope Practice8 Scapular Pull-Ups8 Bar Kip Swings15 second Tuck L-Hang10 Barbell Romanian Deadlifts / Deadlifts with Light Load...Read More
2:00 Cardio ChoiceDouble Strength Day!—20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Hip Circles-Bow and Bend-Down Dog Toe Touches-Quarter Squat Reactive Jumps Specific Barbell Prep and Primer (8-10 minutes)With Empty Barbell3 Hang Muscle Snatch3 Snatch Grip Push-Press3 Overhead Squat3 Hang Power Snatch3 Hang Squat Snatch–Add Loads so that the barbell is off the floor–2 Sets:...Read More
