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Workout 2.11.23

A. Health WOD:  10 Rounds: 25 Min Time Cap  Partners Alternating Rounds (5/partner)  5 Box Jump Overs (24”/20”)   10/8 Cal Bike  15 Wall Balls (14/10)

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Workout 2.10.23

A. Health:   Power Snatch In 12 Min: Build to TOUGH Triple (1.1.1) – Rest 1 Min  Every 1:30 x 2 Sets: 1.1.1 @ 75% of

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Workout 2.9.23

A. Health + Fitness + Performance: 5 Sets: 6 DB Bench Press @21×1  – Rest :45 6 1-Arm DB Row @21×1 – Rest 1:30   

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Workout 2.8.23

A. Health + Fitness + Performance:  Every 20 Sec x 5 Sets: 1 Power Clean @75%  – Rest 1 Min  Every 20 Sec x 5

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Workout 2.7.23

A. Primer: 4 Min EMOM: 2 Tall Jerks    B. Health + Fitness + Performance:  Every 2 Min x 6 Sets: 3 Split Jerks  *Reset

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Workout 2.6.23

A. Health + Fitness + Performance: Back Squat In 25 Minutes Complete 3 Sets:  5.3.1   – Athletes will complete 5 reps, re-rack the bar

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Workout 2.4.23

A. Health WOD:  25 Min AMRAP: 20/15 Cal Bike (Just Arms) 40 Elevated Push Ups (Split Between Partners)  10 Synchro Burpees  40 Shoulder to Overhead

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Workout 2.3.23

A. Health:   Every 2:30 Minutes x 4 Sets: 4 Power Snatches  *Drop and Reset Between Reps    Fitness + Performance:  Every 2:30 Minutes x 4

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Workout 2.2.23

A. Health + Fitness + Performance: 4 Sets: 8 DB Bench Press @21×1  – Rest :30 8 1-Arm DB Row @21×1 – Rest 2:00   

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Workout 2.1.23

A. Health + Fitness + Performance:  Every 30 Sec x 5 Sets: 1 Power Clean @75%  – Rest 1 Min  Every 30 Sec x 5

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