General Warm-Up2 Sets, For Quality200m Run10m A Skips10m B-Skips2x (10m/10m) Lateral Shuffle1:00 Row (:30 Easy / :20 Moderate / :10 Hard)Row Skill Work2 Sets-30sec Arms Only Rowing-30sec Body and Arms Only Rowing-30sec Legs and Body Only (straight arms)-:30sec Low Stroke Rate-15sec High Stroke Rate:30sec @ Goal Pace“Breakage” 4 Sets, Each for Max Distance6:00 AMRAP800m RunMax...Read More
Mobility Prep and Activation1:30 Bike (:30 Easy, :30 Moderate, :30 Hard):30/:30 Active Pigeon Stretch:30/:30 Quadruped Adductor Rock Backs:30/:30 Couch Stretch General Movement Prep2 Sets: For Quality16 Glute Bridge March10 Goblet Cossack Squats (light KB or DB)8/8 Reverse Lunges (bodyweight)10 Alternating V-Ups:15 Hollow HoldSpecific Squat Prep10 Back Squats with Empty Barbell3 Back Squats @ 50%3 Back...Read More
Body Heat and Mobility:30/:30 Active Pigeon Stretch:30/:30 Samson Lunge:15/:15 PVC Front Rack Mobility:30/:30 Band-Assisted Lat Stretch General Warm-Up2 Sets: For Quality10 Scapular Pull-Ups8/8 Single Arm Ring Rows20 Bear Plank Shoulder Taps10 Alternating Down Dog Toe Touches10 Alternating Single Arm Kettlebell SwingsBarbell Primer:10 Empty Barbell Push Press5 Push Press @ 50%3 Push Press @ 60%3 Push...Read More
Monday’s workout is below but here a preview of the week. Monday – September 15Power Clean Progression + Posterior Chain ChipperStrength: Power Clean Wave Build (3-2-1) from 70% to 85%+Conditioning: “Enter Sandman” – 500m Row + Power Cleans + Box Jump OversTuesday – September 16Push Press & Upper Body Muscular EnduranceStrength: 4 Sets of Push...Read More
Teams of 2Wod 114 Minutes Run 200 Together30 Partner wall balls6/4 Rope climbs or 10 pulls Wod 211 Minutes- split how you want 20 Toes to bar14 Single DB devil pressWod 3 (cap of 10 minutes)50 Clean and jerks 185/125**at 0:00 Start with 6 synchro burpees over your bar, max reps of clean and jerks...Read More
8amYou asked for sleds, so we have sledsTeams of 336 Minutes split how you want50 Cal Bike*50 Cal ski*50 Cal row*12 sled pushes between round, down and back is 2, each person will go twice9am9am8:00 For Quality1:00 Cardio Choice10/10 Leg Swings20 Plank Shoulder Taps20 Glute Bridges15 Hollow Rocks Conditioning:5 Sets: For Time20/15 Calorie Ski Erg10...Read More
Body Heat & Mobility Flow1:00 Cardio Choice:20/:20 World’s Greatest Stretch10 Arm Circles Forward & Backward10 Air Squats:20 Passive Hang + :20 Active Hang:30 Wrist & Forearm Stretch (on floor)General Prep3 Sets: For Quality1 Wall Walk + 10 sec Nose to Wall Handstand Hold3 Hang Muscle Snatch3 Snatch Grip Push Press5 Box Jumps or Step-UpsSpecific Barbell...Read More
Do this solo or as a team. Just show and do it!Today’s session is the 9/11 Memorial Workout, programmed to honor the lives lost and the heroes of September 11, 2001. Every element of the workout carries meaning: the 2001m row for the year, 9 rounds for the month, 11 reps for the day, and...Read More
General Prep400m Group Run 8 minute EMOM, Rotate each minute:Minute 1: 10m A Skips + 10m B-SkipsMinute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty BarbellMinute 3: 5 Inchworm to Hollow + 10 Hollow RocksMinute 4: :40 Second Elevated Prayer StretchBarbell Specific Primer w/light weight on the barbell2-3 Sets: Building...Read More
