Blog

GROUP CLASS WORKOUT   Warm Up: 3 lap run 20 med ball slams, 10 stretch lunges, 15 PVC GM, 20 med ball slams   Strength: 4 Rounds 10 BB Lunges Total 10 DB Strict Press 20 Band Pulls Finish with 40 Heavy KB High Pulls (Fast)   Welded 4 Rounds 3 Minute AMRAP/1 Min Break 3 CJ @155/105 4 Burpees 5 TTB   Welded Lean 4 Rounds 3 Minute AMRAP/1 Min Break 6 DL @115/75 8 Burpees 10 Knees to Elbow   Mobility: Pre – Find a mobility on the poster and do it! Post – Coaches favorite mobility       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 20 scorpions, 15 ait squats, 10 burpees 15 PVC GM, 5 inchworms, 15 air squats, 15 plank to pushup, 20 scorpions   Strength: Clean Complex 7 Sets-Every 1:20 2 DL+1 PC   Metcon: Welded 3 Rounds 10 Pullups 5 SQUAT Cleans 135/95 3 Rounds 15 Pushups 4 Hang Power Cleans 155/105 3 Rounds 10 Pullups 3 Power Cleans 175/125   Welded Lean 3 Rounds 15 Plank to Pushup 5 Deadlifts 185/125 3 Rounds 15 V-ups 4 Deadlifts 195/135 3 Rounds 15 Plank to Pushup 3 Deadlifts 205/145   Mobility: Pre – Banded Hip Extension (pg. 329) Post – Lat Smash on Foam Roller or Lacrosse Ball         OPEN GYM 8am to 9am         SKILLS CLASS Ring Muscle Ups Bear Complex  Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 10 stretch lunges, 20 scorpoins, 25 medball slams, 10 stretch lunges, 20 air squats   Strength: 10 Minute EMOM 1 Front Squat @85%     Metcon: Welded & Welded Lean 4 Rounds 200 Meter Sprint 10 KB Swings 53/35 10 KB Lunges 53/35 10 Burpees Then: Rest 1 Minute (Total score is time including rest)     Mobility: Pre – Calf Stretch Post – Achilles and calf smash on KB or foam roller       OPEN GYM 8am to 9am       MOBILITY CLASS  Taking care of those broken down feet!       LADIES NIGHT   Warm-Up: 200m  Run 2 Rounds: 20 PVC PT, 15 PVC OHS, 10 Burpees   Skill Of The Month: Handstands 15-20 mins of Handstand Drills Then, 3 Rounds of 1 min max effort AB Mat Sit-Ups; Hollow Rocks; Russian Twist   Metcon: Buy-In:...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 75 DU (150 singles) 20 air squats, 15 pushups, 10 burpees   Strength: 25 Weighted Lunges Each Leg (KBs, DBs) 50 DB Bench Press 100 Banded Tricep Extensions     Metcon: Welded Partner WOD 21 MIn AMRAP Partner A. 200m Run Partner B. 10 S2OH 95/65 10 Pullups 10 Burpees   Welded Lean Partner WOD 21 Min AMRAP Partner A 200m Run Partner B. 12 Wall Balls 20/14 12 Cal Alt. 12 Burpees       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 10 Sets Every 1:15 1 Front Squat @85% + 8 Heavy  KB High Pulls Lean: 6 Total Front Rack Lunges   Metcon: Welded and Welded Lean 14 Minute AMRAP Buy In: 60/50 Cal Row 10 T2B 10 Burpees 5 DL @225/155   Challenge: Ski instead of Row   Mobility: Pre – Hip and External Rotation (pg. 307) Post – Scapula smash with lacrosse ball       OPEN GYM 8am to 9am       SKILLS CLASS Explosive training . Weighted box jumps . Knee jumps . High jumps . Sprints       MOBS AND YOGS Working on those tight hips/back and quads       LADIES CLASS NIGHT Warm up: 250m row, 15 KB DL High Pulls, 150m Row, 10 Burpees   Skill of the month: Jerks 1 rep max from the rack   Metcon: “Fight Gone Bad”...Read more