Stay up to date with news from HQ.

Workout 02/24/21

“Active Recovery/Open Gym” 10 Sets 250m Easy Row Into 250m Fast Row Rest 1’ Core: 4 Rounds 15 Abmat Sit-up 15 V-ups 30 Bicycle Crunch 45’ Tall Plank

Read More

Workout 02/23/21

Strength: 1RM Bench press – 20’ to establish  Conditioning: 12’ EMOM Ring push ups Handstand walk 40’ 1 legless rope climb Accessories: 5×5 push press  3×8 barbell JM press 1xME ring muscle ups or 3xME pull ups/ring rows followed by 3xME dips/ bench dips 1xME

Read More

Workout 02/22/21

Strength: 8×3 back squat – @75% 1RM – Rest 30” between sets Conditioning: 5 rounds  25’ time cap 20 SA DB cluster 50/35 15 Toes to bar Accessories: 8×1 lateral box jump 3×15 goblet KB biker squat 4×12(6 each) dual KB front rack reverse lunges

Read More

Workout 02/19/21

Strength: Banded bench press  3×3 narrow grip 3×3 regular grip 3×3 wide grip – @70% 1RM bench press – Rest 30” between sets  1×8 wide grip top set (no bands) -70% 1RM on bar, will add 5lb each week made +15lb  Week 3 Conditioning: 5

Read More

Workout 02/18/21

Strength: 1RM sumo deadlift – 20’ to Establish  Conditioning: For time: 50 Sumo deadlift 70/53 40 Russian KBS  30 goblet squats  Accessories: 8×1 max height jumping reach 6×1 overhead squat 5x5ea SA front rack KB single leg bias box squat 4×15(ea) 3 foot position body weight calf raises  1×100 Hanging Strict weighted leg raises(above parallel but controlled reps) Cardio: For time: 10

Read More

Workout 02/17/21

“Active Recovery/Open Gym” 10 Rounds 20” Assault Bike Sprint Rest 90” 5 Rounds 10 Atomic Sit-ups 30” High Plank 10 Toes to Ring 30” Reverse Plank

Read More

Workout 02/16/21

Strength: 1RM push jerk – 20’ to establish  Conditioning: 10’  EMOM Odd- 60 double unders Even- 5 push jerks @70% 1RM *score is reps completed Accessories: 5×5 shoulder press  3×8 barbell skull crushers 1xME ring muscle ups 1xME bar muscle ups 4×30” L sit flutter kicks 

Read More

Workout 02/15/21

Strength: 8×3 back squat – @70% 1RM – Rest 30” between sets Conditioning: 4 rounds 400m run 20 alt DB snatch 50/35 15 box jumps Accessories: 8×1 box jump over rebound max height box jump  3×12 back squat 4×12(6ea) Cossack squat 4×30 Reverse hyper 5×15

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


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.