Warm-Up: 5 Minute EMOM -2 Wall Walks -3 Strict Chin-Ups Mobility: -Banded Ham- 2 min ea -Band OH- 2 min ea -High Elbow- 1 min ea -RBM- 2 min A. Deadlift -2X6 @ 75% B. Push Press -4X4 C. WOD: 3 Minutes -12 Sit-Ups -6 HR Push-Ups 1 Minute Rest 3 Minutes -8 Thrusters (115# › Read more
Warm-Up: 4 Rounds -:20 Mountain Climbers -:10 Rest -:20 V-Up -:10 Rest -:20 Lunges -:10 Rest Mobility: -Foot in Front- 2 min ea -Chest Exp- 2 min -Calf Mobility- 2 min ea -Straddle Stretch- 2 min A. Back Squat -2X6 @ 75% B. WOD: Every 2 Minutes Complete -50 DU’s -10 T2B *Increase 10 T2B › Read more
Warm-Up: -300 m Run 3 Rounds -4 Muscle Cleans -4 Front Squats Mobility: -High Elbow- 2 min ea -Glute Bridges- 2 min -Wall Press- 2 min -Cat / Cow-  2 min A. 5 Sets -5 Weighted Pull-Ups for max weight -5 Strict HSPU for max depth B. WOD: 20 Minute EMOM -1 HH Power Clean › Read more
Open Gym: 5:00 am – 10:00 am 4:30 pm – 7:30 pm Fundamentals: 6:00 am – 7:00 am 6:30 pm – 7:30 pm › Read more
Warm-Up: 4 Rounds -5 Push-Ups -3 S. HSPU -1 Wall Walk Mobility: -Band OH- 2 min ea -Racked PVC- 1 min ea -Boot Strappers- 2 min A. Jerk -4X2 Max Effort B. WOD: 2 Rounds -1:00 KBS -1:00 Bike -1:00 KB Lunges -1:00 Row -1:00 OTB Jumps -1:00 Rest Cool Down: -500 m Row – › Read more
Warm-Up: 5 Minute EMOM -5 Burpees -5 OHS Mobility: -Roller on Thoracic- 2 min -Hip Ext- 2 min ea -LAX on Glutes- 2 min ea -Heel Presses- 2 min A. OHS -3X4 Max Effort B. WOD: 4 Rounds -150 m Run -12 Deadlift (50%) -12 DB Snatch Cool Down: -Newborn- 2 min -Dynamic PVC- 2 › Read more
Warm-Up: 4 Rounds -3 Burpees -3 Front Squat -3 Push Press Mobility: -High Elbow- 2 min ea -Foot in Front- 2 min ea -Band OH- 2 min ea A. 5 Sets at 80% of Jerk -4 Front Squat -2 Jerks B. WOD: 6 Minute AMRAP -40 Burpees -30 Pistols -20 Strict HSPU Cool Down: -LAX › Read more
Warm-Up: 6 Rounds -:10 HS Hold -10 Hollow Rocks -10 Supermans Mobility: -Straddle Stretch- 2 min -Banded Ham Press- 1 min ea -Newborn- 2 min -Flag Stretch- 1 min ea A. Deadlift -2X8 @ 70% B. WOD: 35-25-15 -Wall Balls -Pull-Ups Cool Down: -Banded Ham- 2 min ea -Roller on Lats- 2 min ea -Hip › Read more
Open Gym: 5:00 am – 10:00 am 4:30 pm – 7:30 pm Fundamentals: 6:00 am – 7:00 am 6:30 pm – 7:30 pm › Read more
Warm-Up: -300 m Run 2 Rounds -10 Lunges -10 Push-Ups -10 Ring Rows Mobility: -Hip Ext- 2 min ea -Boot Strappers- 2 min -Calf Mobility- 2 min ea -Cat / Cow- 2 min A. Back Squat -2X8 @ 70% B. WOD: 6 Rounds -300 m Run -1:00 Rest Cool Down: -Calf Mobility: -Banded Ham- 2 › Read more
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