WORKOUTS

Stay up to date with news from HQ.

Thursday 10/06/22

Strength:  10×2 Banded Box Sumo Squat – @60% 1RM Back Squat – Red +200/ Blk -200 – Double Loop – Box height directly below parallel – 45”-60” rest between sets Conditioning:  10’ AMRAP  250m Row 10 Hang Squat Cleans (95/65) Rest 1’ 10’ AMRAP  250m

Read More

Wednesday 10/05/22

“Active Recovery” 800m Run 10’ Assault Bike 400m Run 10’ Assault Bike 800m Run Core:  100 Slow and Control Plank Knee to Elbow Weightlifting:  Clean and Jerk A. 3 Power Cleans w/Hold 3” (depth 2”, 4, 6”) into Front Squat – 2×50, 2×60, 1×70, 1×75, 1×60

Read More

Tuesday 10/04/22

Strength:  9×3 Speed Banded Bench Press – 50% 1RM Bench Press – Red +200/Black -200 – 3×3 Narrow Grip – 3×3 Regular Grip – 3×3 Wide Grip – Rest 30″ between sets 1×8 Top set (no bands) – @70% 1RM Bench Press Regular – Increase

Read More

Monday 10/03/22

Strength:  5RM Banded Back Squat – 20’ to Establish  – red +200/ black-200 – double loop Conditioning:  “Run Dead” 400m Run 50 Deadlifts 225/155 400m Run Accessories: 8x1ea Single Leg Box Jump 5×1 Anderson Front Squat 8×4 Alternating Back Rack Forward Lunges 3x12ea Bench Adductor

Read More

Friday 09/30/22

Strength:  8×3 Banded Box Sumo Squat – @55% 1RM Back Squat – Red +200/ Blk -200 – Double Loop – Box height directly below parallel – 30”-45” rest between sets Conditioning:  20’ AMRAP Buy-in: 2000/1600m Row AMRAP 5 Toes to Bar 7 Kettlebell Sumo Deadlift High Pull 53/35 10 Jumping

Read More

Thursday 09/29/22

Strength:  2RM Floor Press – 20’ to Establish  Conditioning: For Time 5-4-3-2-1 Ring Muscle-ups 1-2-3-4-5 Shoulder to Overhead 205/135 Accessories: 5×2 Banded Bench Press 4×8-18 Banded Ring Push-up 4×8 Strict Ring Dips 4x8ea Alternating Single Arm Dumbbell Rollbacks1×100 Band Tricep Pull Down 4×15 Medicine Ball

Read More

Wednesday 09/28/22

“Active Recovery” 3000m Skierg Every 300m 1 Round of 10ea Thoracic Curls-ups 10 PVC Pass throughs 30” Squat Therapy Wall Sit Core:  8’ EMOM  A. Hollow Hold B. Arch/Superman Hold – From the floor Weightlifting:  Clean and Jerk A. 3 Power Cleans w/Hold 3” (depth

Read More

Tuesday 09/27/22

Strength: 1 RM Front Squat – 20’ to Establish  Conditioning: 5 Rounds 5 Back Squats  245/175 200m Run – From the rack Accessories: 8×1 Max Distance Broad Jump 5×2 Banded Deadlift 4x12ea Dumbbell Farmers Carry Bulgarian Split Squats 4×8 Glute Ham Raises 1×150 Band Glute Bridges 

Read More
POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

Learn more about our privacy & cookie policy.

This website or its third-party tools process personal data.
You may opt out by using the link

learn more about our membership options

Fill out the form below to get started.

Learn more about our privacy & cookie policy.