GROUP CLASS WORKOUT Warm Up: 2 Rounds 40 DU (75 singles), 15 Kb Swings Russian, 5 inchworms Finish 15 PVC GM, PT and 1 minute Hip Capsule each side Strength: 6×3 Front Squat @80% Every 1:25 Metcon: Welded & Welded Lean 2 Rounds 3 Min Max Cal Row 45 sec rest...Read More
GROUP CLASS WORKOUT Warm Up: 1 min plank 2 Rds: 2 inchworms, 4 burpees, 6 pushups, 15 air squats Finish with 20 PVC PT, 10 stretch lunges Strength: 4 Rounds 14 Minute Time Cap 10 KB/DB Row Each Side 10 Strict Press DBs 15 V-Ups Metcon: Welded Partner WOD 25 Min Time...Read More
The Importance of Mobility By Jacob Wellock Everyone loves to be strong and be able to move functionally everyday, or do they? In this blog, I am going to talk about what it means to truly be functional and how flexibility, not just mobility, but flexibility can help you be more comfortable in your day-to-day...Read More
GROUP CLASS WORKOUT Warm Up: 4 Minutes Machine 45/15 Work/Rest 2 Rounds 15 KBS Russian, 12 Pushups, 15 PVC PT Finish with 1 minute Hip Capsule Stretch Each Side Strength: 1 Rep Max Power Clean 13 minutes Lean: 6×3 Power Clean Moderate weight Metcon: Welded Every 5 Minutes...Read More
Depending on your generation and age, you may or may not be familiar with what school’s use to call the “chalkboard”. Yes this high tech learning device was used to transfer ones knowledge from their brain to the rest of the class using what once was called “chalk”. Certainly under appreciated these days, the...Read More
GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: 10 Minute EMOM 2 Squat Clean Thrusters Lean: 2 Power Clean+Push Press Metcon: Welded & Welded Lean For Time: 2K Row OR 1 Mile Run OR 10 Min Bike Test Cooldown 3-5 minutes Abs: 90 sec plank 30 V-Ups, 30 Oblique...Read More
GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Med ball slams, 15 situps, 10 pushups 10 stretch lunges, 20 PVC PT, 20 leg swings each Skill Day: Rope Climbs, Toes To Bar, OH Squats 16 minutes Adv: Muscle Up Work Practice Metcon: Welded 5 Rounds 5 Power Snatches 95/65 10...Read More
By Jacob Wellock Hi everyone, I am going to be writing about supplementation and the products that us coaches like to use on a daily basis. If any of you have been in our gym, you know that we carry the entire line of Xendurance products. We are all firm believers in the product...Read More
