General Prep (~8 minutes)2 Sets1:00 Run or Bike:15 Active Hang + :15 Passive Hang6/6 Single Arm Ring Rows10 Kettlebell Deadlifts8 kb swings15 push ups:30 Jump Rope PracticeSTRENGTH Build to starting weight for bench. Take 15 minutes to find 1 rep max bench pressUse the suggested build up from squats on Monday Stimulus: Muscular Endurance and...Read More
Body Heat, Mobility, Activation (5-7 min)2:00 Cardio Choice10 Down Dog to Up Dogs with 1sec Pause at Each Position:20/:20 PVC Pipe Front Rack Mobility Stretch:30/:30 Active Pigeon Stretch:20/:20 Samson Stretch Specific Prep (6-8 min)2 Sets8 Romanian Deadlifts6 Tall Muscle Clean4 Strict Press:20 Behind the Neck Elbow Punch Throughs8 Reactive Quarter Squat Jumps6 Bar Kip Swings4...Read More
REBUILT MEALS WILL BE HERE FROM 4:30 to 6:30 WITH FREE SAMPLE MEALSClarks Custom Therapy will be here tonight as well! THERE ARE A LOT OF 1 REP MAXES THIS WEEK! if you are not comfortable or confident working on those maxes we can always go for heavy sets 3 reps! DO NOT GIVE UP...Read More
Warm upCoaches Choicepartner workoutsWorkout 1 16 minutes Amrap, split how you want6 Rope climbs (or 10 pulls)25 Handstand push ups (or push press)50 Alt db snatches 70/50Workout 2- Also a 16 minutes amrap8 ring muscle ups16 Power cleans 185/13532 Brupees over your bar64 wall balls 30/20Thats probably enough work for todayRead More
8amLittle bit different todayTeams of 3, one person works at a time40 min cap, If you make it through before 40 minutes restart the movements For Time (40 min cap): 150/120 Calories Row120/100 Calories Ski Erg90/75 Calories Bike 200m Farmer Carry (heavy DBs or KBs, follow your teammates, switch as needed)150 Burpees over a DB200m...Read More
READ THIS- There are overhead squats today. You do NOT have to do overhead squats. I think its a great movement but we know you are here to workout and if a front squat or a back squat works better for you that works better for us. We’d rather see you getting that work done...Read More
Body Heat, Mobility, Activation (5-7 min)2:00 Cardio Choice10 Down Dog to Up Dogs with 1sec Pause at Each Position:30/:30 Active Pigeon Stretch:20/:20 Samson Stretch:30 Dead-Bug:30 Bird DogsGeneral Prep (4-6 min)2 Sets:15 Banded Good Mornings5 Piked Push-Ups1 Wall Walk + :15 Nose to Wall Handstand Hold5 Barbell Sumo Deadlifts5 Barbell Upright Rows5 Sumo Deadlift High PullsSpecific...Read More
we are maxing out a few lifts next week so strength will be on the lighter side the rest of the week. Also a great week to start Murph prep. Coaches will go over the Murph workout if you are not familiar. General Prep (3-5 minutes)200m Run:15 Active Hang + :15 Passive Hang:20 Hollow Hold10...Read More
Mondays workout is below. here is a preview for the week. Strength + Olympic Lifting Progressions: Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery. Strength Superset (Thursday): Deadlift and Strict Press...Read More
