Category

WOD
Warm-up: 200m Run 2×5 Wall Squat 2×10 Jump Squat 2×10 Squat Mobility: Mt. Climber Stretch, wrist stretch and ankle stretch Strength: 2 Power Cleans + 3 Front Squats 5 total sets (do 3 warm-up sets first), working at 65%-75%   Notes:   You may go up in weight, but all sets/reps should be manageable.  ...
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Warm-up/Mobility: 15min Coaches Choice Workout: Working in groups of 2-3 people 10 Rounds 3 Back Squats @ 70% 150m Row (all out effort!!)   Notes:   You will be working in groups but everyone in said group will be doing 10 complete rounds.This will not be a timed effort, rest as needed and work within...
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Warm-up/Mobility: 10min Coaches Choice Strength: Dead Lift 5×3, 65%-75% Warm-up: 3×3   Notes:   Warm-up first then work with in the % range. You may go up in weight, but all sets/reps should be manageable.     Conditioning: 12-9-6-3 Ground 2 Overhead, @70% of your 1RM C&J or Snatch Box Jump, 30″(24″)
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T-Shirt and Tank pre-order starts today!   Warm-up/Mobility: 10min Coaches Choice Strength: 1) Power Snatch 5×3, 65%-75% Warm-up: 3×3   Notes:   Warm-up first then work with in the % range. You may go up in weight, but all sets/reps should be manageable.   For the Power Snatch, work within your skill set (high-hang, mid-hang...
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Warm-up/Mobility: 10min Coaches Choice Strength: Bench Press 5×3, 65%-75% Warm-up: 3×3   Notes:   Warm-up first then work with in the % range. You may go up in weight, but all sets/reps should be manageable.     Conditioning: Working in groups of 2-3 5 Rounds :30sec Row :30sec Rest :30sec Kettle Bell Swing or Ball...
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Warm-up/Mobility: 10min Coaches Choice Strength: 1) Overhead Squat 5×3, 65%-75% 2) Front Squat 5×3, 65%-75% Warm-up: 3×3 20min time limit   Notes:   Warm-up first then work within the % range. You may go up in weight, but all sets/reps should be manageable.   Don’t bite off more then you can chew on OHS! Conditioning:...
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Warm-up/Mobility: 10min Coaches Choice Strength: 1) Power Clean 5×3, 65%-75% 2) Shoulder Press 5×3, 65%-75% Warm-up: 3×3 25min time limit   Notes:   Warm-up first then work with in the % range. You may go up in weight, but all sets/reps should be manageable.   For the Power Cleans work within your skill set (high-hang,...
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This week we will be conducting our “Open Gym” format on Monday, Tuesday and Wednesday. The gym will be closed Thursday, Friday and Saturday . Please use this week to rest and recover. Max Week (and the weeks leading up to) were very strenuous. This will be a perfect week to recharge and come back...
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Warm-up: Coaches Choice, 10min time limit Workout: Teams of 3-4 people complete the following 1min Mt. Climbers 2min Jumping Lunges 3min Kettle Bell Swings or Ball Slams or Plate to Overhead or all 3 4min Burpees 5min Doubles, Singles, Tuck Jumps or Jumping Jacks 2min Rest 5min Doubles, Singles, Tuck Jumps or Jumping Jacks 4min...
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Next week we will be conducting our “Open Gym” format Monday, Tuesday and Wednesday. There will be a warm-up and workout posted on the white board. The workouts will be about 15-25min in length and will consist of basic movements (don’t mistake basic for easy). You will be in charge for your own warm-up, you...
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