WORKOUTS

Stay up to date with news from HQ.

Workout 05/14/21

Strength:  Banded shoulder press @55%1RM  Red +150 org -150 30” rest between sets Conditioning: 20’ AMRAP 5 burpees 10 cal row 15 pull-ups Accessories: 3×12 narrow grip bench press 3×10 KB crush grip skull crusher 3×5 strict deficit handstand push ups 4X1’ bench position Earthquake

Read More

Workout 05/12/21

“Active Recovery/Open Gym” (Easy to Moderate)50 Calorie Assault Bike50 Calorie RowRest 3’(Moderate to Hard)30 Calorie Assault Bike30 Calorie RowRest 2’(Sprint)10 Calorie Assault Bike10 Calorie Row Core:3 Rounds2ea Kettlebell Turkish Get-ups20 GHD Sit-ups2ea Kettlebell Turkish Get-ups20 Hip Extension2ea Kettlebell Turkish Get-upsRest as needed Skill: Candlestick Prep3×5

Read More

Workout 05/11/21

Strength: 20’ to establish 3RM Shoulder press Conditioning: For time: 20 cal ski 40 ring dips 120’ HS walk Accessories: 5×1 BTN snatch grip push press 5×3 wide grip bench press 5×8 dual KB pendlay row 4×1’ weighted Chinese plank 45/35 1×200 band tricep pull

Read More

Workout 05/10/21

Strength: 8×3 Banded Back Swuat – @50% 1RM – Rest 30” between sets Conditioning: For time: 5 Rounds 300m run 20 alternating jump lunges 15 V ups Accessories: 8×1 seated broad jump 3×12 DB crush grip curtsy lunge 4×10(5ea) BB backtrack step up 4×15 reverse hyper 5×15 alt SL toes to ring

Read More

Workout 05/08/21

For time: Teams of 2 30’ AMRAP 5 pull ups 10 push ups 15 air squats E5MOM including :00  Run 400 meters

Read More

Workout 05/07/21

Strength:  Banded shoulder press @50%1RM  Red +150 org -150 30” rest between sets Conditioning: 20’ AMRAP 200m row 20 Alt DB snatch 50/35 200m row  20 toes to bar 200m row 20 handstand push ups Accessories: 3×12 crush grip db bench press 3×10 db crush

Read More

Workout 05/06/21

Strength: 1RM squat clean – 20’ to Establish  Conditioning: 12’ time cap For time 50 Cal bike 50 Russian KBS 70/53 50 pistols Accessories: 8×1+1 snatch deadlift+power snatch 6×3 behind the neck snatch grip push press 6×2 1 ¼ back squat 5×10 strict toes to

Read More

Workout 05/05/21

Ski ERG Intervals1000mRest 1:301000mRest 2:001000mRest 2:30”500mRest 1’500m Core:Durante Core 25 Rounds10 Arch Rocks10 Arch Ups10” Arch HoldRest 1’ Skill: Handstand Push-ups Progression Handstand Holds3×10 Trice Push-up3×30” Pike Handstand Hold3×20” Handstand Hold against Wall3x3x3”-5” Negative Handstand Hold to Head

Read More

Workout 05/04/21

Strength: 20’ to establish 1RM bench press Conditioning: 8’ AMRAP 5 burpee chest to bar 5 DB shoulder press (50/35) 15 double unders  Accessories: 5×2 push press 5×3 narrow grip bench press 5x8ea SA DB bent over rows 4×1’ weighted plank 45/35 1×200 bench position

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.

learn more about our membership options

Fill out the form below to get started.

Learn more about our privacy & cookie policy.