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  • WORKOUT OF THE DAY – THURSDAY 9/27/18

    Warm Up:  500 m Row 4 min Seated Banded Forward Fold 4 min T-Spine LAX Mobility – 20 each w/ PVC: Pass Throughs Good Mornings Push Press Wrist Circles Arm Circles Overhead Squats Lift: Conventional Deadlift 20 – 20 (Bar) 8 (40% 1RM) 6 – 6 – 6 – 6 – 6 (55% 1RM) Farmer…

  • WORKOUT OF THE DAY – MONDAY 9/24/18

    Warm Up:  400 m Run 4 min Banded Samson Burgener Warm Up Lifts – 4 sets of full Tabata: Back Squat (95/65) Ab Mat Sit-Ups Front Squat (95/65) Knee to Hips (Hanging Knee Raise) WOD – Happy Birthday Senndy! 4 Rounds for Time 30 Step Ups 15/15 Not Alternating (15″/12″) 15 Power Cleans (115/80)  

  • WORKOUT OF THE DAY – THURSDAY 9/20/18

    Warm Up: 2 min Bike 2 min Pigeon Stretch 4 min Couch Stretch Mobility x 2: 5 x Pull Ups 5 x Squats 5 x Push Ups Lift: Hang Squat Cleans 2 – 2 – 2 – 2 WOD: The “Ham” Test 1 min “Strict” Pull Ups 1 min Rest 1 min Air Squats 1…

  • WORKOUT OF THE DAY – WEDNESDAY 9/19/18

    Warm Up:  800 m Run 4 min Hip Floss 2 min Ankle Floss Lift – Front Squat: EMOM – 9 min 7 – 7 – 7 – 7 – 7 (Build weight) Between sets: 7 x Seated Box Jumps w/ pause at landing position on box i.e. 1 min Front Squat – 1 min Box…

  • WORKOUT OF THE DAY – TUESDAY 9/18/18

    Warm Up:  400 m Run  2 min Sink Stretch 4 min Trap Smash Mobility x 2: 3/3 x Push Up Twist 25′ Crab Walk 5/5 x Bird Dogs Lift: Benchpress 2 sets x 20 – Bar Only 8 – 8 – (8 – 8 – 8) 70-80% 1RM or Build through (Last 3 sets same weight)…

  • WORKOUT OF THE DAY – MONDAY 9/17/18

    Warm Up:  2 min Assault Bike 4 min T-Spine (LAX) Mobility: 6 x Inch Worms 5/5 x Scorpions 5/5 x Iron Cross 5 x Plank Scapula Retractions Prep for lifts to warm up and find starting weight WOD – Happy Birthday Jackie C! Cash in @ 400 m Run 10 min E “O” MOM (5 sets;…

  • WORKOUT OF THE DAY – FIREFIT SUNDAY 9/16/18

    Warm Up:  3 min Assault Bike 4 min Hip Floss 4 min Banded Front Rack 4 min Plate Hammy Progression Lifts: Bench Press 7 – 5 – 3 – 3 – 3 Squat 7 – 5 – 3 – 3 – 3 Deadlift 7 – 5 – 3 – 3 – 3 WOD (3 rounds…

  • CARDIOFIT – SATURDAY 9/15/18 – 1O AM

    Row:  30 sec On/30 sec Rest Stretch: 4 min Foam Roller 4 min Athlete’s Choice AMRAP (7 min): 12 x Dumbell Bench Press 12 x Pulse Jump Squats 12 x Upright Rows 10/10 Plank Leg Lifts 4 min Assault Bike TABATA Repeat AMRAP Repeat TABATA Extra Credit: 12 Hammer Curls 12 Tricep Extensions

  • WORKOUT OF THE DAY – SATURDAY 9/15/18

    Warm Up:  400 m Run 4 min Hip Floss 4 min Banded Front Rack Mobility x 2: 5/5 Windmills 5/5 Box Step-Ups 1 min Wall Sit Lift (10 min): Deadlift – Review & Build Find 7 rep max between partners Partner WOD: Partners switch between Rowing / AMRAP Row: 3000 m (Partners switch every 500 m)…

  • WORKOUT OF THE DAY – FRIDAY 9/14/18

    Warm Up:  200 m Run Mobility: 30 sec Side Plank (Right) 5/5 Curtsy Squats 5/5 Kettlebell Plank Drags 10 Glute Bridges 30 sec Side Plank (Left) Lift (12 min): Weighted Step Ups 5/5 – 5/5 – 5/5 – 5/5 12 x Barbell Hip Thrust after first 3 sets WOD – 4 Rounds for Time – Happy…