Benchmark and Double Unders

Register Here MONDAY 2/10 **WARM-UP** EMOM X 10 MINUTES: MIN 1 – Row (EZ then Moderate) MIN 2 – SLOW Bootstrappers Squats MIN 3 – Tempo Barbell Good Mornings (3111) MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row MIN 5 – Barbell...

Benchmark and Partner Workouts

Register Here FRIDAY 2/7 **WARM-UP** AMRAP x 7 MINUTES 10/7 Cal Row 10 Alt. Samson Lunge Stretches 20 Mountain Climbers (Control…not sloppy!) 10 Up-Downs 7 Hand release Push-ups   POST WORKOUT SKILL 3 SETS* 2:00 Max Distance HS Walk or Slow Quadruped Crawl -Rest...

Back Squats and Snatches

Register Here WEDNESDAY 2/5 **WARM-UP** GENERAL WARM UP 2 Min Bike (Increase pace every 30s) Into… 1:00 Groiner Stretch (Left) 1:00 Groiner Stretch (Right) 1:00 Couch Stretch (Left) 1:00 Couch Stretch (Right) Into… AMRAP x 4 MINUTES 20 Mountain Climbers 10...

Happy MONDAY with STRICT Presses

Register Here MONDAY 2/3 WARM-UP 2 ROUNDS (12 MIN CAP) 1:00 Bike (Increasing Pace Each Round) 5/5 Single Arm DB Strict Press :30 Bar Hang 5 Inchworms -THEN – 2 ROUNDS 1:00 Bike (Increasing Pace Each Round) 10 Plank Pike-ups :30 DB Overhead Hold 15 Sit-ups  ...

DB Bench & Team WOD

Register Here FRIDAY 1/31 Warm Up General Warm Up, AMRAP 5 Minutes: 10 Box Jumps, :30 Freestanding HS Hold, 10 Kip Swings, :30 Plank Plus As far as the freestanding HS hold goes, we want you generally upright (straight legs) with your eyes looking at your hands. Then...

Conditioning

Register Here WEDNESDAY 1/29 Warm Up Mobility/Activation Recommendation: Dragon Pose, 2:00/side General Warm Up, 2 Rounds: 10 Step Through/Front to Back Lunges, 12 KB RDLs (R1) or Russian KB Swings (R2) (70/53), 10 Scap Push Ups, 10 Push Ups Conditioning Every 3 Min...