BAF DAY 2 **Reminder, if you are bringing in a friend or family member please arrive early so they can fill out our waiver** Warm-up: Coaches Choice Workout Review Movement Practice Workout: Teams of 2-3 complete the following As Many Rounds As Possible in 25min of: 3 Burpees 5 Ring Rows (Single Ring) 7 Ball Slams...Read More

BAF (Bring A Friend) DAY 1 **Reminder, if you are bringing in a friend or family member please arrive early so they can fill out our waiver** Warm-up: Coaches Choice Workout Review Movement Practice Workout: Teams of 2-3 complete the following 3000m Row 500 Squats 250 Hand Release Push-ups     Notes:   The task associated with...Read More

Tomorrow (Thursday) will be Day 1 of Bring a Friend Days. If a friend of family member is planing on coming in please have them arrive early so they can fill out our waiver. Warm-up: 200ft Walking Lunges 100ft Burpee Broad Jumps Mt. Climber Stretch Posterior Chain Floss Strength: 1) 7x 2-pos Squat Snatch (Floor/Mid-hang)...Read More

Warm-up: Indoor Run 2×5 Wall Climb or Partial Wall Climb 1st Rib Smash Group: 2×5 PVC Pass Through 2×5 PVC Shoulder Press 2×5 PVC Push Press 2×5 PVC Push Jerk Strength: 1) Shoulder Press 5-5-5-5-5 2) Push Press 3-3-3-3-3 3) Push Jerk (or Power Jerk) 1-1-1-1-1 Compare to: 2.5.13 Notes:   Move up in weight...Read More

Warm-up: 400m Run 2×20 Squat 2×10 H.R. Push-ups, 3 count hold at top Mobility: Couch Stretch Wrist Stretch Strength: 1) 7x 2-pos Squat Clean (Floor/Mid-hang) Weight should be challenging but not overwhelming. Keep form flawless. You may move up in weight through the 7 sets. Warm-up with 3 sets first Modification: 2x High-Hang Squat Clean...Read More

Warm-up/Mobility: Coaches Choice, 10min time limit Strength: 1) HBBS 5×5@75% Warm-up: 3×5 Weight should be the same as last week. 2) Push-press warm-up 3×3 Conditioning: AMRAP 12min 10 Push-press, 115#(75#) 10 Over the Box Jumps 10 Chest 2 Bar Pull-upsRead More

Warm-up: Coaches Choice Workout: AMRAP 20min 250m Row (1min time limit) 10 Head Cutters 2 1:00min Plank HoldRead More

Warm-up:   Indoor Run 2x100ft High Knees 2x100ft Butt Kickers 2x100ft Toy Soldiers 2x100ft Lateral Side Steps 2x100ft Karaoke Mobility: Banded Hamstring Stretch Wrist Stretch Power Clean warm-up, 3×3 Workout: 3 Rounds 800m Run 12 Power Cleans, 135#(95#) 21 Ring Dips   Notes:   Modification for Power Cleans will be a High-Hang Power Clean. Ring...Read More

Warm-up: Coaches Choice Workout: Teams of 2 AMRAP 20min 5 Thrusters, 115#(75#) 10 KB Sumo DL High-pulls 150m Run   Notes:   One exerciser working, one exerciser resting   If solo 1:1 work to rest ratio   Ideally one bar and kettle bell per teamRead More

Warm-up: 400m Run 15 PVC Thrusters 15 Ring Rows (single ring) Mobility: Mt. Climber Stretch Couch Stretch Wrist Stretch Workout/Standards Review Thruster warm-up 3×3 Workout: “13.5” Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters, 100#(65#) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under...Read More