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  • WORKOUT OF THE DAY – THURSDAY 10/13/19

    Warm Up Teams of 2 Relay AMRAP 8: 25’ AbMat Overhead Walking Lunge (Right Arm) 5 AbMat Sit-ups 25’ AbMat Overhead Walking Lunge (Left Arm) Other Parter: Dumbbell Front Rack Hold (35’s/25’s) Couch Stretch: 2 Min Ea. Side ABMAT SIT-UPS Knee Position “butterfly”Movement Prep 5 Butterfly AbMat Sit-up 5 Knees Forward AbMat Sit-ups WALKING LUNGES…

  • WORKOUT OF THE DAY – WEDNESDAY 10/12/19

    Warm Up 45 Seconds: Easy Shuttle Runs Slow Air Squats Moderate Shuttle Runs Push-up to Down Dog Faster Shuttle Runs 1 Inchworm to Push-up + 3 Jumping Air Squats *Do this with barbells not on the floor so there is space for the shuttle runs Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow…

  • WORKOUT OF THE DAY – TUESDAY 6/11/19

    Warm Up 1 Minute Of:-Easy Row -Active Spidermans -Box Step-ups (Low Box) 40 Seconds of: -Moderate Row -Hand on Box Mountain Climbers -Box Jumps with Step Down 20 Seconds of: -Faster Row -Frog Hops -Box Jumps with Step Down :30 ea. Ankle/ Calf Stretch2min Elevated Pigeon Burpees & Box Jumps Practice Round x1100 Meter Row5…

  • WORKOUT OF THE DAY – MONDAY 6/10/19

    Warm Up Every :30sec ON/:10sec SwitchSinglesPVC Pass ThroughsQUICK Singles PVC Overhead SquatsHigh Jump Singles PVC PAR Snatch+Overhead SquatThen…Modified Barbell Warm Up Mobility: (2min)BB Ankle Stretch(Squat, Barbell at Hip, shift left to right) Hang Squat Snatch (15min)3-3-3-1-1-1… 9-Minute AMRAP 10- Hang Squat Snatches(75/55, 45/35)30- Double-Unders

  • WORKOUT OF THE DAY – FRIDAY 6/7/19

    5- Double Kettlebell Cleans 5- Elevated Lat Pull Overs 3/3- Kettlebell Halos X2 4min T-Spine Kettlebell Complexity (Double) 1- Kettlebell Deadlift 2- USSR Swings 1- Kettlebell clean 2/2- Kettlebell sesame Press 1- Kettlebell Clean 2- Front Squats 1-1-1-1-1-1 12min AMRAP 3- Hang Power Cleans 135/95 95/55 5- Pull Ups 200m Farmer Run (Single KB) 35/26…

  • WORKOUT OF THE DAY – THURSDAY 6/6/19

    400m Run 4min Trap Smash 4min Lat Roll Out Handstand Bits (Pick One) Wall Walks w/ Hold Hand Stand Holds (5Sec) Free Standing Or Single Leg Switches Against Wall Hand Release Switches   3-3-3-3-3 For Time: 21-15-9 1) Dumbbell Power Cleans 2) Ab Mat Sit Ups 20- Burpees 9-15-21 1) Ball Slams 2) Wall Balls Rest…

  • WORKOUT OF THE DAY – WEDNESDAY 6/5/19

    5- Wall Ball Cleans Into Shot5- Kettlebell Cleans USA3/3- Jumping Lunges X3 Split Jerk Split Jerk Mechanicsa) Establish Split Jerk Stanceb) Split Jerk Footwork (No Bar) Every :90secSplit Jerk Complex (Bar)1. 2- Split Jerks 2. 3- Split Stance Presses3. 1- Split Jerk1-1-1-1 1 Rep Max Split Jerk5-3-3-1-1-1 8min AMRAP3- HSPU6- Cleans 135/95

  • WORKOUT OF THE DAY – TUESDAY 6/4/19

    Agility Warm Up Drills 5- Cal Bike (Arms ONLY)5/5- Dumbbell Snatches10- Ab MatsX3 “Lynne” 5 Rounds For StrengthRest :90 Between SetsRecord TOTAL REPS Per RoundMax Effort Bodyweight Bench Press Or 80% BodyweightStraight IntoMax Effort Strict Pull Ups (No Kipping)

  • WORKOUT OF THE DAY – MONDAY 6/3/19

    3- Strict Burpees5- Back Squats3/3- Spider-Man Insteps5- Romanian DeadliftsX2 Deadlift Build To WOD Weight5-3-3-1-1 “Lumberjack-ish” (CAP 35min)20- Deadlifts (Bodyweight)400 Run20- Kettlebell Swings USA500 m Row20- Overhead Squat 115/ 85400 Run20- Burpees500m Row20- Pull Ups400m Run20- Box Jumps 18/12500m Row20- Dumbbell Squat Cleans 35/25400m Run

  • WORKOUT OF THE DAY – FRIDAY 5/31/19

    7- Cal Bike Sprint 6- Alt USA/USSR Kb Swings 3- Pull Ups 50’- Gun Walk X2 Review And Build To Wt.  7min AMRAP X3 (2min Rest Btw Sets) 10- Front Squats 95/75, 75/55 5- S2O (same) 5- Bar over Burpees 200m Run Cool Down – Full Body Foam Roll