Deadlifts and Running

Register Here MONDAY 2/24 WARM-UP 2-3 ROUNDS (10 MIN CAP) :30 High Knees :30 Butt Kicks 10 Scap Pull Ups 5 Cat/Cows 10 Good Mornings 5 Tempo DL (3 sec UP, 3 sec HOLD at top, 3 second DOWN to floor)   STRENGTH ON A 15:00 RUNNING CLOCK… Build to Heavy 1-Rep...

“ISABEL” and Partner Workout

Register Here FRIDAY 2/21 **WARM-UP** GENERAL WARM-UP (7:00) 2:00 on any monostructural piece (moderate!) INTO… 2 SETS 10 PVC Passes (straight arms and controlled) 10 PVC Snatch Balance (to 1⁄2 Squat Power) 10 PVC Back Back Squats (:02 pause in the bottom) 10...

Barbells and Kettlebells

Register Here WEDNESDAY 2/19 **WARM-UP** 2:00 EZ ROW… -Into- 3 ROUNDS (w/ a light DB)… 6 SA Standing DB High Pull (L) 6 SA DB Strict Press (L) ‘25 SA DB OH Walk (L) 6 SA Standing DB High Pull (R) 6 SA DB Strict Press (R) ‘25 SA DB OH Walk (R) -Break out...

Cardio and Deadlifts

Register Here MONDAY 2/17 **WARM-UP** ON A 10:00 RUNNING CLOCK…3-4 ROUNDS 100m Run 10 Reverse Lunges w/ Twist 10 Push Up to Pike 8 Box Step Ups 8 Up Downs (:01 Pause in Perfect Plank)   WORKOUT FOR TIME* 400m Run 50 Box Jump + Step-Down (24/20) 40 DBL KB Front...

VALENTINES DAY and PARTNER WORKOUT

Register Here FRIDAY 2/14 HAPPY VALENTINES DAY!!!   **WARM-UP** 3:00 PROGRESSIVE WARM-UP ON BIKE 1:00 – Conversational Pace 1:00 – Moderate Pace :30 – Workout Pace :30 – Cool Off Pace Into… 3-4 SETS (7:00 Time Cap) 10 Alt. Samson...

Partner Warm-up and Cardio

Register Here WEDNESDAY 2/12 **WARM-UP** PARTNER AMRAP – 4 MIN P1: Row (Moderate Pace, Nasal Breathing) P2: Completes (then athletes switch!) 8 Groiners 8 Scap Push Ups 8 Scap Pull Ups -Rest 1:00- PARTNER AMRAP – 4 MIN P1: Row (Moderate to Fast Pace) P2:...