Warm Up:5 min Bike or RowTHEN5 Rounds10m High Knees 10m Butt Kicks 6 Jumping Squats 6 Leg Swings Each Leg50m run (increase acceleration each time)Workout:Run: 10x 100m Rest as needed between efforts.–Coaches Notes–Find yourself a partner with this, maybe someone to help push you to REALLY sprint these out. What makes friendships stronger than a...Read More
Warm Up:5 min Run (800m)-Bike-RowTHEN2 Runds: 2 Turkish get-up Right Arm2 Turkish get-up Left Arm5-7 Pull-ups (chest-to-bar, chin-over-bar, or ring rows) 5-7 Toes-to-Bar Or Knee Raises Or Sit-Ups 1x Burgener warm-upWorkout:Teams of 2: 200 Wall Balls 20/14 150 AbMat Sit-ups 70 Ring Rows-FOR EVERYONE 50 Strict Ring Dips INT/BEG-Other Progression or Bench Dips 40 Push...Read More
8am EnduranceRun 1 mileRest 3 Minutes Run 800×2 Rest 3 minutes betweenRun 1 mile Miles should be faster than 5k pace.. 800’s should be faster pace than first mileOR Partner endurance 20 Rounds Row 45 secondstransition time 15 secondsPartner rows 45 seconds** Idea is to race your partner for to see who gets most meters...Read More
Warm Up:3 min Run (600m)-Bike-Row THEN3 Rounds: 8 Leg Swings Each Leg 5 Empty Bar Deadlifts 5 Empty Bar Hang Power Cleans5 Empty Bar Front Squats5 Empty Bar Shoulder Press(Strict Press)Workout:Clean & Jerk 3-3-3-3-3-3 Rest as needed between sets. You will have plenty of options for this workout. Biggest thing is going to be if...Read More
Warm Up:4 min Run(800m)-Row-Bike THEN3 Rounds: 100m Run (increase speed each round) 15m High Knees 15m Butt Kicks 10 Walking LungesWorkout:Your Choice Of:4 Mile Time Trial 5k Time Trial 20 Minutes of Running/Walking–Coaches Notes–DO. NOT. SKIP. CARDIO. DAY. Some of you are reading this and without even finishing reading the whole post are already putting...Read More
Warm Up:2 Rounds:2 min Run (400m)-Bike-Row10 Single Leg RDLS7 Ring Rows 1 Empty Bar Burgener Warm-UpWorkout:3 Rounds15 Dumbbell Thrusters, 50/35 INT-35/25 BEG-25/1515 Chest-to-Bar Pull-ups Or Any Other Progression30/20 Row Calories Rest 1 Minute Between Rounds((Weight Vest Optional))–Coaches Notes–Question of the day, will you go unbroken? Okay this one too, should you go unbroken? You see...Read More
Warm Up:4 min Run(800m)-Bike-Row THEN3 Rounds: 200m Shuttle Sprint (2×100 m) 8 Jump Squats 8 Empty Bar Stiff-Legged Deadlifts8 Empty Bar Bent Over Rows 6 Death March Steps4 Broad JumpsStrength:Deadlift 15-12-9 Rest as needed between sets.Warm up to 1 working weight for the 3 sets. Each set should be done UNBROKEN, meaning no dropping from...Read More
Warm Up:2 Rounds: 50 Single Unders 10 Squat Therapy Reps10 PVC Pass Throughs 10 Sit-Ups 5 Overhead squats W/Empty Bar or PVCWorkout:WOD 1: Teams of 23 Rounds: 20 Overhead Squats 135/95 or front squats (try for 10 each) 100 Double Unders or Singles (VIDEO POSTED BELOW)5 Minutes of Rest Wod 2: teams of 2 For...Read More
REMEMBER THE GYM WILL BE CLOSED FROM REGULAR CLASSES FOR THE IN HOUSE COMPEITION. Our Gym-iversary party will be at Escape Brewing in Trinity starting at 7pm. Come help us celebrate our 6th “birthday” and getting ready for a the next amazing year to come. For those competing today make sure you check the heat...Read More
