Workouts

Workout of the Day “Fruit Punch” 2 min AMRAP 200 M Run Max Pull ups (chest to bar) 3 Rnds  Rest 2 minutes 2 min AMRAP500/400 M Bike Double KB Deadlift 3 Rnds  Rest 2 minutes  2 min AMRAP200 M RunMax Goblet Step up 3 Rnds  Drive Strength  10 Pull ups 10 Slow Goblet Squats  5 Rnds  Workout  … Read more

Workout of the Day Clean Complex Take 10 minutes to build to a heavy load: 3 Bent Over Rows  3 Hang Shrug (https://www.youtube.com/watch?v=6w2p3fkHpNc)  3 Hang Cleans   Athletes: Today we will work a few progressions.  Rows to practice pulling the bar into the body and fatiguing the back.  Shrugs to practice extension.  Directly into the clean.  … Read more

Workout of the Day Strength 20 Rep Back Squat  10 min Flush  5 Burpees  10 Sit up 15 Air Squats Athletes: Take last week’s BS number and add 5, 10, or 20 lbs. Then go for another set of 20.  If this is your first week, do not worry.  Do your best to hit the heaviest … Read more

This marks week two of our 20 Rep Back Squat Cycle! You can expect your high volume back squats on Tuesday, so what can you expect the rest of the week? We have athletes who are able to and want to really push the intensity on this cycle. This leaves them not wanting to be … Read more

Workout of the Day “H2Row“ 400 Row  20 Push Jerk 20 KB Swings   400 m Run  Rest 1 min 4 Rnds  28 min Cap  Fitness: 95/65 (300 M Row)  Performance: 135/95  Drive Strength Work Every 2 minutes for 10 minutes : 10 Strict DB Press (hold two press one)  10 Double DB Front Squat Max Bird Dogs  … Read more

If your hip, knee or back is feeling out of sorts just in time for our 20 rep back squat cycle, opt for one of these alternatives instead. If doing the full twenty reps with the alternative exercise is still aggressive, scale to 10 or 15 reps. 10 or 15 reps still leaves potential for … Read more

Capacity 0-6 minutes  800 M Run at 75% (If your best mile is 6:00 flat this run should be 3:30-4:00)   Bike – Damper on 8 (:20 on :40 off)  7 Rnds  Rest 1:00  Rower – Damper your choice  (:20 on :40 off)  7 Rnds  at 22:00  800 M Run at 100% of current capacity … Read more

Workout of the Day “Nebula” 27 Pull ups  18 Front Squats  27 Cals on the Rower  18 Power Cleans  Rest 1 min (add weight)  24 Pull ups  18 Front Squats d24 Cals on the Rower 18 Power Cleans  Rest 1 min (add weight)  21 Pull ups  18 Front Squats  21 Cals on the Rower  18 Power Cleans  Fitness: … Read more

Workout of the Day Strength/Skill  Cycle through for 10 minutes: 10 Wide Stance Goblet Squat  10 Single Leg Glute Bridge (5 each leg)  10 Fire Hydrants (5 each leg)  https://www.youtube.com/watch?v=9O7bZy_y9bk “Red Balloon“ Buy in: 50/40 Cals on C2 Bike  10 Hang Snatch  8 Burpees over the Bar  6 Rnds  Cash Out: 50/40 Cals on C2 … Read more

Workout of the Day “Jello“ 18 Deadlifts 15 Box Jumps   400 M Run 15 Deadlifts  15 Box Jumps  400 M Run  12 Deadlifts  15 Box Jumps  400 m Run 9 Deadlifts  15 Box Jumps 400 M Run   Fitness: 185/125 (21/18/15/12- reps)  Performance: 275/175  Athletes: A classic combo of deadlifts box jumps and running.  The loading … Read more