*Reminder: NEW CLASS SCHEDULE STARTS TODAY! The templet that we will be implementing for strength training over the next 3 weeks (leading up to Max Week) will start today. Monday, Wednesday and Friday will be loaded with 2 strength training components. Please be on time and be ready to warm-up and get down to business....Read More
Warm-up: Coaches Choice Team Workout: AMRAP 20min 10 Wall Balls 10 Burpees Doubles/Singels/Jumping Jacks Teams of 2 will complete the workout as such: Exerciser 1 will complete the couplet of 10 Wall Balls and 10 Burpees while Exerciser 2 will be performing their choice of Double Unders, Single Unders or Jumping Jacks (active rest).The two...Read More
Warm-up: 200m Run 100ft High Knees 100ft Butt Kickers 100ft Toy Soldiers 100ft Lateral Side Steps 100ft Karaoke Strength: Push-press 4×10 @ 50%-60% Warm-up with 1×10 first Conditioning: 10x50m Sprint Rest will be the walk back to the starting line Start slow and follow the progression Rounds 1-3: Warm-up, 70%-80% effort Rounds 4-7: Working sets,...Read More
Warm-up/Mobility: Coaches Choice Strength: 1) Front Squat 4×10 @ 50%-60% Warm-up 1×10 first 2) Hang Power Snatch warm-up, 3×3 Conditioning: 3 Rounds 25 Hang Power Snatch, 65#(45#), this should be light! 25 Over the Box Jumps, 24″(20″)Read More
Warm-up: Coaches choice Stretch/Mobility 15min time limit Workout: 1a) 4x 3 Hang Power Cleans + 1 Push-Jerk 1b) 4x500m Row Notes: Due to the high volume of reps for “Murph” that was done on Monday, this workout is going to be approached as a recovery workout. It will not be timed and is required to...Read More
“Memorial Day Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Notes: Please arrive 15-20min before your heat time starts. You will be responsible for your warm-up, setting up your station and having some sort of method to count rounds (5 chip limit per person please). Be ready to go...Read More
Warm-up: Coaches Choice Strength: 1) Push-press 5×3 @ 70% Warm-up with 2-3 sets of 2-3 reps 2) Dead Lift warm-up 3×3 Conditioning: Team workout 21-15-9 200m Run Dead Lift, 155#(105#) Box Jump, 24″(20″) Teams of 2 will complete the workout as such: Exerciser 1 will Run 200m and perform 21 Deads and 21 BJ’s while...Read More
Warm-up/Mobility: Coaches Choice 10min time limit Workout: 3 Rounds 60 Squats 25 Pull-ups, Chest 2 Bar if you got them 20 Burpees Skill: 18min to work on Triple/Double Unders Hand Stand Holds L-Sits Ideally you should spend 2:00min per movement then move to the next (this will total 3 rounds). Squat!Read More
