Workouts

Workout of the Day “Stripes”5 Rounds 3 min AMRAP   6 Power Cleans  6 Push Press 12 Air Squats   Rest 1:00  *Pick up where you left off.  Score = total rounds and reps Fitness: 95/65 Performance: 115/75 Drive 5 Rounds 3 min AMRAP   12 Single DB Power Cleans (6 per side)  12 Single Arm DB Push … Read more

Capacity “The Sticking Point” (Courtesy of Chris Hinshaw.) 3 sets: 500m Moderate (1 min rest) 500m Moderate (1 min rest) 4 x (100 m controlled sprint, 30 sec rest) 400m Moderate  Rest 5 min between sets. *These are distances for rower. If running, 400 m (which makes the workout 5.1 k total). 

Workout of the Day Quality Work: Cycle through for 8 minutes: 10 Russian Swing  10 Goblet Box Step Up  10 KB Plank Drag Through Interval Work: 5 Rounds: 400 m Run __ T2B :60 Rest Performance: 15 T2B Fitness: 12 T2B Drive 20 min AMRAP  20 Single KB Squat Clean  20 Sit ups  20 Wall … Read more

Workout of the Day “Just Keep Squatting“ For Time: 20 Power Cleans  20 Thrusters  20 Push Press  20 Front Squats  20 Hang Power Snatches  20 Overhead Squats *On the Minute: 5 Burpees* 22 min cap  Fitness: 75/55 Performance: 95/65 Drive 4 min AMRAP  10 Single Arm DB Thrusters (5 per side)  50 Doubles (double jumps with … Read more

Workout of the Day In a 10 minute Window: 3,000/2,500 M Bike  3:00/2:30 Low Plank  (break this up however you choose, your goal is to accumulate the total in less than 9 minutes)  *In class, we will take 3-5 minutes to transition between each section.  In a 10 minute Window: 15 DB Floor Press  15 Double … Read more

Workout of the Day “Pull ‘n’ Peel“ Partner Workout: (switch after full rounds) 18/14 Cal Row 12 Deadlifts  6 Burpees over the Bar  24 min AMRAP  Fitness: 155/105  Performance: 185/125  Athletes: Interval Training today! Grab a partner and try to get each round done in 2 minutes or less.  Drive Strength Work  10 Split Stance Russian … Read more

Workout of the Day “Boomerang” 400 M Run  24 Single Arm DB Push Press   200 M Single Arm Farmers Carry  3 Rnds  Fitness: 35/20 (35/26)  Performance: 50/35 (53/35)  17 min Cap  *Rest* Core Work  :30 Flutter Kick  :30 Single Leg V ups  :30 Rest  :30 Reverse Plank  :30 Hollow hold  :30 Rest  3 Rnds  Athletes: For … Read more

Interested in gymnastics coaching from an elite gymnast? Our very own Coach Candace is here for you!! Click HERE to sign up! First you’ll select one of two tracks:Pull-upsorInverted (Handstand, Handstand Push-Ups, Handstand Walking) In the first week, you will meet with Coach Candace for a 45min consult/training session. This will be followed by 3 personalized training … Read more

Workout of the Day “Ferris Wheel” AMRAP 6 Buy in: 10 Bar Muscle ups or 20 pull ups  10 Thrusters   10 Burpees  *Rest 3*  AMRAP 6 Buy in: 10 Bar Muscle ups or 20 pull ups  10 Front Rack Lunges 10 Sit ups  *Rest 3* AMRAP 6  Buy in: 10 Bar Muscle ups or 20 pull … Read more

Capacity “Funnel Cloud” 5-10-15-20-25-20-15-10-5 Heavy Wall Balls Ski -or- Bike Cals Row Cals Fitness: #14 / #20 Medball Performance: #20 / #30 Medball