Get your team ready for www.RoadHouseRumble.comask us for details8am35 Minute AmrapTeams of 330 Cal Bike30 Cal Row 30 cal ski**21 single db devil press between every machine9amFor Time80 Air Squats100m Farmers Carry500m row60 Wall Balls 20/1460 Abmat Sit-Ups500m row50 Burpees50 box step ups 35/20100M farmer carry40 Push-Ups20 Burpee Pull-Ups500m row35ish minute capRead More
General Warm-Up (4-6 minutes) 2 Sets: For Quality 1:00 Easy 10 Alternating Scorpions 10 Alternating Iron Cross Stretch 10 Air Squats 5 Inchworm Push-Ups Specific Warm-Up and Barbell Primer (4-6 minutes) 2 Rounds: (Empty Barbel) 9/7 Calorie Row, Building Intensity 5 Front Squats 5 Push Press 5 Thrusters Build Loads and Focus on Barbell Cycling...Read More
General Warm-Up (8-10 minutes)2 Sets: For Quality1:00 Easy Row or Ski (Hinge Pattern Bias)5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers:20 second Behind the Neck Elbow Punch Throughs10 Barbell Romanian Deadlifts10 Squat Jumps Directly into.. Barbell Specific Warm-Up (8-10 minutes)2 Sets (Empty Barbell):3 Segmented Clean Deadlifts3 Hang High Pulls3 Hang Muscle Cleans3 Low Hang...Read More
General Warm-Up: (4-6 minutes)2 Sets: For Quality10 Bend and Bows:15/:15 second Standing Overhead Tricep Stretch10 Alternating Box Step-Ups8 Scapular Pull-Ups8 Bulgarian Ring Rows Specific Warm-Up (4-6 minutes)2 Sets:3 Hang Muscle Snatch3 Hang Muscle Clean and Press3 Hang Power Snatch3 Hang Power Clean and Push Jerk4-6 Bar Kip SwingsSpecific Skill Work: (6-8 minutes)Chest to Bar Progression...Read More
Overhead squats are a great exercise that you should be working on, but we also know you are here to get a workout in and not necessarily practice overhead squats if you are struggling with them. The choice is yours to substitute front squats out for overhead squats in the strength, the wod, or both....Read More
NO CLASS SATURDAY. Come out to Clearwater Beach Brawl. Everyone is going to be thereWarm-Up:8:00, For Quality20 Plank Shoulder Taps10/10 Single Leg Glute Bridges10 Air Squats10 Alternating Reverse Lunges5 Push-UpsBig Strength EMOM20:00 EMOMMinute 1: 5-10 Weighted Strict Pull-Ups (banded strict or strict for scaling)Minute 2: 14 Double kb deadliftsMinute 3: 8-10 Dual Dumbbell Strict PressMinute...Read More
NO CLASS SATURDAY Come out to Clearwater Beach Brawl at Pier 60Warm-Up2 Sets: For Quality1:00 Cardio Choice8 DB strict press10 Alternating Box Step-Ups10 Hollow Rocks10 V-Ups10 second Hollow Hold40:00 EMOMminute 1: 15/11 Calorie Echo, minute 2: 10 DB + 10 second DB overhead holdminute 3: 12 Single Dumbbell Step-Oversminute 4: 10 GHD Sit-Ups or 15...Read More
Warm-Up2-3 Sets, For Quality:30 Seconds Jump Rope Practice6/6 Half Kneeling KB Windmill12 Alternating Single Arm Kettlebell Swings6/6 Single Arm Ring Rows10 Ring V-OutsSkillGymnastics Skill Session: Spend 10-15 minutes dialing in form and progressions for athletes (Coaches Notes Only)Swinging Ring RowRing PullbackBanded Low Ring Muscle UpWODFor Time:Every 3:00 x 5 Sets50 Double Unders8/8 DB Hang Snatch5/4...Read More
Don’t forget! we are closed Saturday. Come out to Clearwater Beach and hang out! Warm-Up8:00 minutes, For Quality5/5 World’s Greatest Stretch10 Alternating Cossack Squats5 x Lateral Shuttle (10ft / 3m)5 Inchworm Push-Ups5 Up Downs—Then Take 4:00-6:00 minutes to Build to starting loads on the BarbellBack SquatEvery 3:00 x 5 SetsSet 1: 8 @ 65%Set 2:...Read More
