Workouts

Wednesday 11.25

BENCHMARK WORKOUT "CORNUCOPIA" FOR TIME 50/40 Cal Bike 50 Slam Balls (30/20) 50 Lunges 25/20 Cal Bike 50 Push-Ups 25/20 Cal Bike 50 Slam Balls (30/20) 50 Lunges 50/40 Cal Bike -Time Cap 26:00-

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Tuesday 11.24

STRENGTH 4x5 Deadlift* *Moderate-heavy for all sets. Maintain weight from last week or increase slightly. WORKOUT AMRAP x 7 MINUTES 8 Deadlifts (185/135) 12 Alt. DB Hang Snatch (50/35) 24 Double Unders -Rest 1:00 b/t Sets- AMRAP x 7 MINUTES 8 Deadlifts 12 Alt. DB Hang Snatch 24 Double Unders

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11.23 monday

STRENGTH 4x5 Push Press* *Moderate-heavy for all sets. Maintain weight from last week or increase slightly. WORKOUT 5 ROUNDS FOR TIME 25/20 Cal Row 12 Push Press (115/75)

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Saturday 11.21

20 Devils Press 50/35 500m Row 20 DB hang cleans 400m row 20 DB Thrusters 300m row 10 DB Devils Press

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Friday 11.20

STRENGTH 4x5 Push Press* WORKOUT 3 SETS FOR MAX REPS 1:00 - Push Press (95/65) 1:00 - Up-Downs 1:00 - Front Rack Reverse Lunges 1:00 - Hollow Body Hold

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Thursday 11.19

STRENGTH 9-7-7-5 Hang Power Clean *Keep weight moderate-heavy. WORKOUT EVERY 1:15 x 10 SETS 7 Hang Power Cleans (135/95) 10 Box Jump Overs (24/20)

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Wednesday 11.18

Strength 2:00 x 5 X max (10+) deficit HR-pushups 45/24 #plate Workout 4 Rounds 300/260m ROW 15 Wallball then... 4 Rounds 300/260m row 5 HSPU 5 MU (bar or ring)

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Tuesday 11.17

STRENGTH 2:00 X 4 @ 5 Front Squats WORKOUT FOR TIME 100 Double Unders 30 Front Squats (95/65) 15/12 Cal Row 75 Double Unders 20 Front Squats (115/75) 15/12 Cal Row 50 Double Unders 10 Front Squats (135/95) 15/12 Cal Row

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