Bodyheat and Mobility: (4-6 min)2:00 cardio:30/:30 Quadruped Adductor Hip Rock:30 Down Dog Calf Stretch:30/:30 Active Pigeon Stretch(5 sec Pause in Stretch):30/:30 Couch StretchGeneral Prep: (5-7 min)3 Sets20 Plank Shoulder Taps:30 sec Dead-Bug Alternating Heel Taps:30 sec Alternating Bird Dog10 Romanian Deadlifts10 Alternating Box Step-UpsTake time to build to your first deadlift weightStrengthDeadliftEvery 3:00 x 6...Read More
400m Run—20 Line Hops (Forward and Back)20 Line Hops (Lateral):30 Down Dog Calf Gas Pedals:30/:30 Scorpian20 Push upsThere is a long cardio piece today (BE READY BY :30 after) so we are going to hop right into Bench Press warmup Take 6-7 minutes to build to your 70 percent. Then Every 2:00 for 5 sets...Read More
Body Heat + Mobility (4-6 min)1:30 Cardio Choice—:20/:20 Scorpion Stretch:30 Extended Plank Reverse Bridge:20/:20 Active Pigeon Stretch:30 Down Dog Toe TouchGeneral Prep (4-6 min)2 Sets: For Quality8 Bootstrap Squats10 Deep Lunge Mountain Climbers5 No Jump Burpees5 Tall Muscle Clean5 Strict Press5 Front SquatsSpecific Prep (8-10 min)3 Bar Facing Burpees6 Bar Kip Swings6 Kipping Knee Raises...Read More
We are open! Warm upCoaches choicePartner workoutsWod 1- Split how you want12 Minute Amrap24/20 Cal Row24 Wall Balls (20/14)18 Toes-to-Bar18 Dumbbell Snatches (70/50, alternating arms) Wod 212 Minute Amrap – split how you want, bring your dumbbell with you from wod 130 Single DB Box step ups20 Shoulder to overhead 155/10510 Bar muscle ups OR...Read More
8amTeams of 3- 40 Minutes AMRAPRow 50 cals*50 cal ski*50 cal bike*30 sandbag cleans over the shoulder between every round9amwarm up1 Round for Quality1:00 Row1:00 Ski200m Run10 Kettlebell Deadlifts + 8 Russian Swings + 6 American Kettlebell Swings8 Bootstrap Squats10 Deep Lunge Mountain Climbers Main Conditioning2 Rounds For Time500m Row25 Burpees to Target800m Run50 American...Read More
General Prep (8 min)8:00 EMOMMinute 1: Cardio of ChoiceMinute 2: :20/:20 World’s Greatest StretchMinute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining TimeMinute 4: 5/5 Single Arm Dumbbell Upright Row + 5/5 Dumbbell Strict Press @ Light Warm-Up LoadsSpecific Prep (4-6min)Go Over Wall BallsThen Tackle 1 Set of 10 Reps...Read More
Body Heat + Mobility (5-7 min)2:00 Cardio Choice:30 Alternating Scorpion Stretch:30/:30 Samson Lunge10 PVC Pipe Pass Throughs 10 pvc overhead squatsQuick snatch Barbell warm up2 Rounds7 Snatch grip High pulls 7 Power Position power snatch7 power snatch from the knee 7 power fro the shin all empty barStart to build to about 60 to 70 percent...Read More
General Prep: (6-8 min)400m Run–2 Sets:1 Wall Walk + :10-15 Nose to Wall Handstand Hold10 Hollow Rocks10 Supermans8 Barbell Upright Rows8 Bradford Press with LockoutSpecific Prep: (10-12 min)8 Bar Kip Swings8 Strict Knee Raises4 Barbell Strict Press4 Barbell Push Press4 Barbell Push Jerk–Build into Toes to Bar: 3-4 Kipping Knee Raises to Knees to Chest,...Read More
Mondays workout is below, but here is a preview of the week🔹 Strength + Olympic Lifting Progressions: Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern. Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock. Power Snatch (Thursday): Barbell Conditioning Workout building...Read More
