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
Sunday FundayWe will doing 3 workoutsThey will be versions of the Barbell Beatdown workouts that takes place June 21stThere are novice, intermediate and rx versions of the workout so show up!Read More
8am EnduranceTeams of 3, one working at a time40 Minute Amrap, just two machines, burpees and running today50 Cal Ski50 Cal Row50 Burpees*****Between each movement Run 600m (each person runs 200m, only one person running at a time)9amWarm up3 Rounds: @ Easy Low Heart Rate500m Row20 Deep Lunge Mountain Climbers10/10 Single Arm Dumbbell Deadlift5 Inchworm...Read More
