We plan on being open in the morning. Please check the website or our Facebook page for updates. Warm Up Row 300m Then 2 Rounds of: Deadhang x 45-60 seconds Scap Push Up x 10 Walking Lunge x 1 length Workout of the Day A. 3 to 4 Sets Rope Climb x 2 (legless if […]
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 T Push Up x 10 Wall Walk x 2 Workout of the Day A. 3 Sets A1: HSPU x 6-10 (Strict if possible) – Rest 45-60 seconds A2: Hollow Rocks x 30 seconds – Rest 45-60 seconds B. 6 Sets 1
Warm Up Row 300m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 32X1 Squat to Stand x 10 KBS x 10 Workout of the Day A. 5 Sets – Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @
Warm Up Row 300m Then 2 Rounds of: Inchworm x 5 Seated Wallslide x 10 Scap Pull Up x 10 Box Jump/Step Down x 5 Workout of the Day A. 3 Sets A1: Weighted Ring Pull Up x 2-3 – Rest 45-60 seconds A2: Chin Up (Supinated) x max reps – Rest 2 minutes B.
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 OHS x 10 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: OHS x 8 @ 30X1 – Rest 60 seconds A2: Double Under x 40-50 or max reps in 40 seconds – Rest 60 seconds A3: Side Bridge
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 Scap Pull Up x 10 Alt Step Up x 10 Workout of the Day A. Complete as many Double Unders as possible in 3 minutes Rest 2 minutes B. Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Walking Lunge x 1 length Sumo Good Morning x 10 w/ PVC Wall Walk x 2 Workout of the Day A. 3 Sets A1: HSPU x 5-8 (Strict if possible) A2: Alt Jump Lunge x 16 B. 6 Sets Split Jerk x 2 – Hold
Warm Up Run 400m Dynamic Drills 60 Seconds each of: Samson Stretch Left Samson Stretch Right Spiderman Lunge Hip Opener Left Spiderman Lunge Hip Opener Right Goblet Hold w/ Balls of feet elevated Workout of the Day A. Back Squat @ 30X1 – 5 Sets *Set 1 – 6 reps @ 65% *Set 2 –
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 Squat to Stand x 10 Good Morning x 10 Workout of the Day A. 3 Sets A1: Weighted Pull Up x 2 – Rest 45-60 seconds A2: Chin Up (Supinated) x max reps – Rest 2 minutes B. EMOM for 10
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Seated Wallslide x 10 KBS x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: Push Press x 8 – Rest 45-60 seconds A2: Double Under x 40-50 OR max reps in 40 seconds – Rest 60 seconds A3:
