WORKOUTS

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Workout 01/15/22

Strength: 8×3 Shoulder Press – @75% 1RM  – Rest 45”-60” between sets Conditioning: 50-30-10 Burpees Pull-ups GHD-Sit-ups Power Hour: “The Broken Thruster Hill” 2-4-6-8-10-8-6-4-2 reps of: Front Squats (205/135 lb) Push Presses (205/135 lb) Accessories: 3×12 Push Press 3×12 Dumbbell Seated Arnold Press (superset front/lateral

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Workout 01/13/22

Strength: 4RM Front Squat – 20’ to Establish  Conditioning: 5 Rounds Every Three Minutes 20/15 Calorie Row 10 Dumbbell Thrusters (2×50/2×35)  Accessories: 8×1 Broad Jump 8×2 Speed Banded Deadlift @40%1RM 4x6ea Staggard Stance Good Morning 4×8 Glute Ham Raises 4×25 Reverse Hyper 4×30” Weighted Static

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Workout 01/12/22

“Active Recovery/Open Gym” 2 Rounds 1000m/800m Ski ERG Rest 3’ 750m/600m Ski ERG Rest 2’ 500m/400m Ski ERG Rest 1’ 250m/200m Ski ERG Rest 30” Core: 3 Rounds 20 Toes to Ring 20 Hip Extension 10 Turkish Get-ups (5ea) 1’ Banded Good Mornings Skill: Rope

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Workout 01/11/22

Strength: 1RM Push Jerk – 20 to Establish  Conditioning: 5-4-3-2-1 Ring Muscle-up Shoulder to Overhead 205/145 *30 Double Unders after each set Accessories: 5×3 Bench Press 3×8 Snatch Grip Hang High Pulls 3×8 Chin-ups 4×25 Band Bent Over Rows 4×30” Weighted GHD Static Hollow Hold

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Workout 01/10/22

Strength: 8×3 Sumo Deadlift – @75% 1RM – Rest 45”-60” between sets  Conditioning: 22’ AMRAP 200m Run 50 Deadlifts 75/55 25 Sit-ups 200m Run 50 Box Jumps 24”/20” 25 V-ups 200m Run 50 Hang Squat Clean 25 Toes to Bar Accessories: 8x1ea Single Leg Box

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Workout 01/08/22

Teams of Two 1000m row 30 clean and jerks (155/110) 1000m row 30 bar muscle ups 1000m row 60 GHD sit ups 1000m row 60 synchro burpees

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Workout 01/07/22

Strength: 5×5 shoulder press @70% 1RM  -45”-1’ rest between sets Metcon: 18’ AMRAP 21 DB floor press 50/35 15 cal ski 9 ring dips Power Hour: 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders Accessories: 3×12 push press 3×12 DB seated Arnold press

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Workout 01/06/22

Strength: 1RM squat clean Metcon: 5 rounds 10/7 cal bike 10 Burpee over bar 5 front squat 185/135 Accessories: 8×1 broad jump 8×2 speed banded deadlift @40%1RM 4x6ea staggard stance good morning 4×8 GHR 4×25 reverse hyper 4×30” weighted static hip extension hold Cardio: 1 mile run Rest

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Workout 01/05/22

“Active Recovery/Open Gym” 5 Rounds50” Row/10” Rest40” Row/20” Rest30” Row/30” Rest20” Row/40” Rest10” Row/50” Rest Score Total Distance

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