Warm-up Strength: Front Squat 3×10 60, 65, 70% Conditioning: Wodapalooza Online Qualifier Workout 5 10,9,8…2,1 Toes to Bar Devil’s Press 12min Time CapRead More
Mobility: Thoracic Opening Skill: Bar Muscle-ups Conditioning: Every 90sec x 24min (4 sets) You should have at least 30sec rest each round 1- 3-5 Wall Walks 2- 16-20 Lunges* *Any way, any weight 3- 10 Plank Burpee + Plank hold for remainder of 60sec 4- 200m Run/Row/SkiRead More
Warm-up: Strength: Every 2min x 10min Thruster 4-3-3-3-2 Conditioning: 600m Run 50 Single Arm Alternating Dumbbell Snatches 40 Box Jumps 30 Dumbbell Box Step-overs 20 Lateral Burpee Over the DumbbellRead More
We opened our doors for our first workout on October 5th, 2013. It’s been an amazing 8 years and we look forward to many more. Thank you so much to all of our members, both past and present. And, we wouldn’t be where we are at without such a great group of coaches and staff....Read More
Warm-up Strength: Every 2min x 8min (4 sets) Tempo Front Squat @32X1 x 3-4 reps *Focus is the tempo, not the load. Hold yourself to the actual tempo and don’t bail out because it’s too heavy. Conditioning: Tabata Strict Pull-ups Ball Slam Slam Ball Sit-ups Bottom to Bottom Air Squats Finish: 2-3 sets IYTW’s x...Read More
Warm-up Conditioning: The Chief 5 cycles of 3min work/1min rest 3 Power Clean (135/95) 6 Push-ups 9 Air Squats Finish: 3 sets 20 Hand Plank Cross Knee to Elbow (slow and controlled, actually touch your knee to your elbow) 30sec Hollow Hold 30sec Supine Plank HoldRead More
Mobility: Shoulders Skill: Rope Climb review Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 20 Ball Slams 6 Deck Squat with slam ball 4 Wall Walk 2 Rope ClimbRead More
Barbell Warm-up Olympic Lifting: Take 20min to build to a 1RM Clean + Jerk Conditioning: It’s your call on how hard you want to push on this conditioning. If you went heavy on the clean and jerk and feel wiped out, that’s totally OK. Just move through this and get some blood flowing. As Many...Read More
