Body Heat, Mobility, Activation (5 min)2:00 Row:30/:30 Active Pigeon Stretch:20/:20 Samson Stretch:30 Dead-Bug:30 Bird DogsGeneral and Specific Prep (4-6min)3 Sets:10/8 Calorie Row *Increase intensity each set10 Dual Dumbbell Deadlift8 Dual Dumbbell Hang Power Cleans8 Bar Kip Swings10 empty bar deadlift, add weight each roundContinue building to deadlift weight DeadliftEvery 3:00 x 6 SetsSet 1: 5...Read More
Body Heat + Mobility (4-5 min)2 Sets: For Quality:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.):15 Dead Hang + :15 Active Hang:30 Puppy Dog PoseGeneral and Specific Prep (6-8min)2 Sets: For Quality20 Double Unders or 40 Single Unders4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation)5 Barbell Strict Press + 5 Barbell...Read More
DOUBLE STRENGTH DAY*if you need that dose of cardio you can row or run AFTERBody Heat + Mobility (5-7 min)2 Sets2:00 Cardio Choice:30 Alternating Scorpion Stretch:20/:20 Samson Lunge10 PVC Pipe Pass Throughs:15/:15 Standing PVC Pipe Prayer Stretch10/10 Hand to Hand Wrist Circles10/10 Alternating Arm SwingsBarbell Specific Warm up, coach leadThen*Add Loads: Barbell off the floorBuild...Read More
Body Heat + Mobility (6-8 min)400m Run1:00 Row or Bike5/5 World’s Greatest Stretch10 Alternating Scorpion Stretch10 Alternating Iron Cross Stretch1:00 Row or BikeGeneral and Specific Prep (5-7min)Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up...Read More
Here is a preview for the week. Mondays workout is below🔹 Strength Progressions: Olympic Lifting + Bench Press (Monday): Hang Squat Clean – Working at 70%+ to refine barbell cycling and technical proficiency under fatigue. Bench Press @ 65% Back Squat (Wednesday): 5-3-1 Wave Load – Building intensity and reinforcing position under heavy loads. Deadlift...Read More
Warm up 2 rounds200m run10 Lunges10 Push ups10 pull ups10 single arm press w/db (5 each arm)10 squats, start empty bar and buildWod 1- 14 minutes 40 Partner wall balls (throw it to each other off the target)30 toes to bar split as needed40 Cal row split as needed30 alternating DB snatches, split as needed40...Read More
8am Back to basicsteams of 4, 35 minute amrapBike for calsRow for calsSki for Cals400m Run*one person starts at every station. when the person gets from the run you all switch spotsRun goes to bike, bike goes to row, row goes to ski, ski goes to run9amWarm Up:2 Round for Quality1:00 Row1:00 Ski200m Run10 Kettlebell...Read More
General Prep (8-10 min)3 Sets: For Quality9/7 Calorie Echo Bike:15 Dead-Hang + :15 Active Hang:10 Hollow Hold + :10 Arch Hold8 Archer Push-Ups (4 Each)6/6 Reverse Lunge to High Knee Specific Prep: (5-7minToes to Bar Prep:6 Kip Swings6 Knee Raises6 Toes to Imaginary Target6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe...Read More
General Prep: (5-7 minutes)1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)–3 Rounds:10 Air Squats5/5 Single-Leg Glute Bridges5/5 Lateral Lunges15 Jump Rope (Single Unders or Penguin Taps)Mobility & Activation (5-7 Minutes):30 Wall Sit with Medball Squeeze:30/:30 Goblet Squat Ankle Mobility:30/:30 Banded Hip Opener:30 Kettlebell Dead-Bugs Hip Explosive Activation:2 Sets: For Quality5 Broad Jumps5 Tempo Back...Read More
