MONDAY WORKOUT

  WORKOUT: 1.5 Mile Bike/2.0 Miles (6:30 cap) 1:30 Straight Arm PU Hold (2:30 cap) Med Ball Slam AMRAP w/ time left (10:00 cap) This one should be a steady, but aggressive start on the Bike then lead into a grip endurance section then finish with a 1-2:30 flurry with

SUNDAY WORKOUTS

Strong Class: EMOTM up to heavy single in 15 rounds – 1 Clean (Any type) Start at around 60-65% and work up by 3-5% each round and feel free to skip rounds for extra rest and needed… Your pick whether you want to go from the Hang, Floor or Power

FRIDAY WORKOUT

Back to the barbell/weights! This one will be a series of movements you all know well so take pride in keeping all these as technically sound as you can as the fatigue builds up… For those coming to the gym… 30 Bear Complexes for Time @ 55-60% 1RM Push Press

THURSDAY WORKOUT

Thursday workout! (In print :)) At home warm up… Run 400, row 500 or bike 800 10 Slow Strict Lateral Burpees + Reach Splits Stretch trying to squeeze your back glute as you find your tight corners for 1:00 each side Forward Hurdle Walk into Lunge and Reach X 3

MONDAY WORKOUT

Monday! REMINDER… We would like you to immediate wash your hands upon coming into the gym and check in and purchase anything on your phones AND wash them once you leave along with cleaning up all used equipment, etc… 3 Rep Tempo 1 and 1/2 Back Squats * Work up

FRIDAY WORKOUT

Fun friday with some odd objects! Turkish Get Ups! Perform 1-3 Rep TGU per arm with a set of 6-8 hard ring rows between each set they do… Make the rows more difficult by increasing the angle, feet up on a box and/or adding a bumper to your chest, if

THURSDAY WORKOUT

Thursday! Face Down Shoulder Warm Up x 5 reps (3 sec pauses)(2.5-5#) Goblet KB Crossover Step Up x 8ea (12-16″ Box)(Heavier) Tempo Scap Row + Ring Row (Hold scap contraction & top of the row for 3 secs) x 10 reps Weighted Single Leg Calf Raise on Plate x 6ea

MONDAY WORKOUT

Having some fun on a Monday with something heavy, something fast and some skill… With a running 30:00 clock: From 0:00-1:00 on the clock – 2 Power Cleans From 1:00-2:30 on the clock – 100m Row Sprint From 2:30-5:00 on the clock – Gymnastic Skill work with emphasis on Muscle

FRIDAY WORKOUT

Skill and simplicity for Friday! Snatch complex… 1 Above Knee Power Snatch + 3 OH Squats 1 Below Knee Power Snatch + 2 OH Squats 1 Floor Power Snatch + 1 OH Squat * Work up to a challenging weight over 3-4 sets then perform 2 sets with the same

THURSDAY WORKOUT

And back to our regularly scheduled program 😉 Quick rehab work for a set so make sure to pick the right weight in order to make this one set moderately challenging… Face Down Shoulder Warm Up x 5 reps (3 sec pauses) Goblet KB Crossover Step Up x 8ea (12-16″

WEDNESDAY WORKOUT

All right here we go! It’s nearly impossible to catch everyone so go by feel as you work up and keep safety in the forefront, but come in excited to see what you can do tomorrow… You guessed it… 5RM Deadlift in 25-30 mins (50×5, 65×3, 75×2, 80-85×5, 85-90×5, 1

MONDAY WORKOUT

LONG SOCKS TOMORROW! But first we work on some different planes on Lunges so we starting hitting the hips at different angles that add some side to side and rotational stability into the mix… Every 2:00-2:30 for 9 total rounds (3 sets each variation) perform the following lunge variation: 1st

THURSDAY WORKOUT

Lots of single side work tomorrow… Face Down Shoulder Angels x 5 reps (3 sec pauses) Goblet KB Lateral Lunge x 6ea (Heavier) Weighted Single Leg Calf Raise on Plate x 6ea (Heavier) Workout… 7/10 Strict HSPUs (Try to go no higher than a 25# plate+AbMat if you’re on the

WEDNESDAY WORKOUT

Deadlifts! We are getting heavy so you’re allowed to break the work sets up as needed, but only switch grip if you absolutely need to in order to avoid any rotation during your lifts… Deadlift 3×5 @ 84-85% @ 4:00-4:30 clock WUs – 50%x5, 65%x3, 75% x3, 80%x2 Workout is

MONDAY WORKOUT

Skill Monday! Pressing Gymnastics Skill for 15-20 mins – Ring Dips, Strict HSPU, HS Walking You can choose to do something harder on one of the movements like working slowly down to the deepest HSPU you have for the day, do a harder set of 1-3 dips or work on