Mobility: Wrists & Forearms Skill: Handstand Walk Progressions Conditioning: As Many Rounds and Reps as Possible in 16min of: 25 Calorie Row/Ski/Bike 25ft Handstand Walk or Handstand Marching 20 Russian Twists with Ball 15 Ball Slams 10 Plank Burpees 5 Deck Squats with BallRead More
Barbell Warm-up Olympic Lifting: Getting back to the snatch progressions today. You’ll work to a heavy single next week. Every 90sec x 8 sets Sets 1-4: 1 Snatch Pull + Snatch @80-85% Sets 5-8: Snatch x 1.1 @85%+ Rest 10sec between singles The snatch pull will be only to your knee – focusing on perfect...Read More
Warm-up Strength: 4 sets Tempo Front Squats x 2 reps @2211 + 3 Front Squats @75+% Rest 2min between sets Conditioning: 50 Double-unders Then, 10,9,8…3,2,1 Toes to Bar 1,2,3…8,9,10 Box Jump Overs 24/20 Then, 50 Double-unders Finish: 3 sets Couch Stretch x 30sec each quad Box Shoulder Stretch x 30secRead More
Nasal Breathing Warm-up You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t...Read More
Group Dynamic Warm-up Full Body Strength: Every 90sec x 30min (4 sets) of:Station 1 – Pulsing Kettlebell Sumo Squats x 6 repsStation 2 – Dumbbell Bench Press x 20 reps @20X1Station 3 – Box Step-Ups with Dumbbell or Kettlebell Farmer’s Carry x 16-20 repsStation 4 – L-Seated Band-Resisted Rows x 20-25 reps @2011Station 5 –...Read More
Warm-up Strength: 4 sets of:Tempo Front Squats x 3 reps @2211 + 2 Front Squats @70-75%Rest 2min between sets Conditioning: Today’s deadlifts are meant to be on the heavier side.But, as always, mechanics are the first priority, so do not sacrifice your form for more weight. You’ve got to move quickly through the squats, then...Read More
Reminder that we will be closed on July 4th. Have a great holiday and we will see you back in the gym on Wednesday. We emailed a list of bodyweight Hero workouts that you can complete at home in case you want to get a little sweat going to day. Enjoy!Read More
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel....Read More
Warm-up Strength: 8 sets 3 Push Press @70-80% of 1RM Push PressRest 60sec between sets Build based on quality over the 8 sets. Conditioning: 2rds 100m Sprint 30 Alternating Dumbbell Snatches 35/25 2rds 200m Run 20 Toes to Bar 2rds 300m Run 10 Burpee Pull-ups* *Bar must be 6in above fingers at full extension/reachRead More
