What to expect this week. Mondays workout is below Monday: Back Squat 5RM and a 15:00 Grind of an AMRAP. Tuesday: Ring Muscle-Ups Skills + Practice into a Burner of an EMOM centered around midline and quad stamina. Wednesday: Touch and Go 5RM Power Clean some barbell cycling fun! Thursday: Mix Modal Endurance Based workout...Read More
Wod 112 Minutes – split how you want200m Bearhug sandbag walk 100/7040 Db snatches, Wod 2 (2 parts)12 Minutes 12 Bar Muscle ups12 burpees over your bar12 CleansRound 1 135/85Round 2 155/105Round 3 185/125Round 4 205/145** if you make it past round 4 stay at that weightMinutes 12-14 make reps cleans at 205/145Wod 312 Minutes...Read More
8am Endurance Teams of 340 Minute amrapRow 50*Ski 50*50 Single Db snatches* *between each movent 30 bike cals and 21 burpees9am- 40 Minute Cap4 Rounds for Time800m Run30 American Kettlebell Swings30 Wall BallsRead More
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
