WORKOUTS

Stay up to date with news from HQ.

WORKOUT 10/05/20

STRENGTH: 8×3 box squat 30” rest between sets @80% 1RM(back squat) CONDITIONING: 4 rounds 400m run 21 deadlifts 135/95 15 burpees over bar 9 front squats  ACCESSORIES: 8x1ea  single leg broad jump 3×8 tempo snatch deadlift (3131) 6×1 power snatch 4×45” unbroken RKBS 106/70 5’ banded

Read More

WORKOUT 10/03/20

30’ AMRAP Partner Wod Teams of 2 A: 10 Alternating Pistols 200m Run B: 1 Round 1 Rope Climb Max Effort Dumbbell Snatches 53/35 Score: Reps on Dumbbell Snatches

Read More

WORKOUT 10/02/20

STRENGTH: 10×3 speed banded shoulder press @50% 1RM  Red+ 150 org-150 30” rest between sets  CONDITIONING: 21-15-9-6-3 Pull ups Handstand push ups GHD sit ups ACCESSORIES: 3×12-14 banded bench press 3×12-14 Alt SA DB skull crushers 3×12-14 DB lateral raises 4×1’ hollow rock 1×100 OH

Read More

WORKOUT 10/01/20

STRENGTH: 20’ to establish  1RM power clean CONDITIONING: For Time:  5-4-3-2-1 Clean 225/155 *100m run after each set -can be either a squat clean or a power clean  ACCESSORIES: 8×1 Single Leg Box Jump 8×2 Speed Banded sumo Deadlift @50% 1RM 5x5ea front Rack Lunge

Read More

WORKOUT 09/30/20

“Active Recovery/Open Gym” CONDITIONING: 5-10 Rounds 2’ your choice cardio 10 hollow hows  10 v ups  10 tuck ups 10” hollow hold Into 10’ recovery work -foam rolling -mobilize  EXTRA CREDIT: 400m HEAVY sled drag reverse  HEAVY HEAVY HEAVY

Read More

WORKOUT 09/29/20

STRENGTH: 20’ to establish:  1RM shoulder press CONDITIONING: 4 rounds 5 hang muscle snatch 115/80 10 strict ring dips 15 burpees ACCESSORIES: 5×2 banded push press 3×8 strict wall facing handstand push ups 5×2 hang muscle clean 1×200 bench position band pull aparts   4×30” L

Read More

WORKOUT 09/28/20

STRENGTH:8×3 Box Back Squat @75% 1RM CONDITIONING: 10 Cal Row50 Dubs 10 Cal Row20 Box Jumps50 Dubs 10 Cal Row20 Box Jumps30 V-UPS50 Dubs 10 Cal Row20 Box Jumps30 V-UPS40 Goblet Squats 53/3550 Dubs

Read More

WORKOUT 09/26/20

Teams of 2: AMRAP For 11 Minutes Partner A: Ski Erg (Cal) Partner B: 1 Round 12 Med Ball Cleans (20/14) 12 Wall Balls (20/14) 6 Burpees

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.