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Monday, August 8th

2 rounds: 10 press-ups 5/5 3 legged dog to groiner 10/10 single leg and single arm row 10/10 single leg bench hip hikers 2 rounds: 10 banded good mornings 30s deadbugs against bands EMOM x 12: 1. 6 deadlifts 2. 8-12 ring rows 8 Minute AMRAP: 20 overhead walking lunges

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Friday, August 5th

3 rounds: 1 minute ski erg 10 up and down dogs 10/10 diagonal band pull aparts 30 second active hang Kipping Pull-up Technique 4 rounds: 200m Run 10 kipping pull-ups 15 air squats

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Thursday, August 4th

Warm – up: 1x 800m easy jog/walk 2 rounds: P1 active hang P2 50ft. bear crawl 2 rounds: P1 push-up toe touches P2: 50ft. crab walk In Groups of THREE: 5 rounds each 3-5-7 box jumps DB hang clean and jerks Partner #2 MAX calories Partner #3 REST

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Wednesday, August 3rd

Warm – up: 5/side hip flow: up 2 down dog, groiner rotate and triangle + 3 rounds: 30 seconds/side hip flexor march 6/6 ATG split squat 5 pause goblet squats 6/6 single leg RDL EMOM x 12: 1. 6 back squats 2. 12-15 ring rows 3-4 sets: 20 death march

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Tuesday, August 2nd

20 minutes Easy: 10 alt. shinbox 10/10 half get ups 20 alt. grapevine box step ups 10/10 bowler squats 10/10 half get ups 10/10 side plank banded rows 20 Minute AMRAP: 25 wallballs 25 calories 25 alt. DB snatches 25 calories 25 sit-ups 25 calories

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Friday, July 29th

GAME + 3x: 10 active shoulder 10 banded lat pull-downs 10 superman lifts EMOM x 10: 1. 10 strict pull-ups 2. 30s hollow rocks 2 rounds for Time: 400m Run 30 KB swings 30 KB bent over rows

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Thursday, July 28th

2 rounds: 10 dowel pass throughs 10 up and down-dogs 30 seconds calf stretch 2 rounds: 10 straddle sit-ups 10/10 seated single leg lifts 10 alt. hollow body to superman Toes to bar technique and WOD prep EMOM x 25: 1. 5/5 toes to bar 2. 3-4 rope ground to

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Wednesday, July 27th

3 rounds: 10 cats and cows 10 light DB pull-overs 15 bench pull aparts 5-10 deficit push-ups Bench Press 4 x 8 S/S 30 seconds swimmers 14 minute AMRAP: 8 hang power cleans 10 lateral hops over the bar 8 shoulder to overhead 10 side shuffles

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Tuesday, July 26th

20 minutes easy 10 alt. shin-boxes 20 alt. curtsy lunges 10 alt. pec stretch 8/8 half kneeling windmills 30 seconds/side side plank leg lifts 4 minutes work/2 minute rest x 4 sets: 1. 400-600m Run + AMRAP wallballs 2. 30 calories Bike + AMRAP ring rows

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Monday, July 25th

3 rounds: 5/5 hip airplane 15 tib raises 10 good seated mornings 30 seconds/side adductor stretch 30 seconds dead-bugs Deadlift 5 x 7 4 rounds: 50ft. DB walking lunges 15 DB clean and jerks

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