Workouts

Tuesday 10.27

STRENGTH 15-12-12-10* Bent Over Rows *Superset each set of BOR with 5-7 Barbell Rollouts WORKOUT 3 ROUNDS FOR TIME 400m Run 30 Box Jumps (24/20) 20 Toes to Bar

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Monday 10.26

BASELINE WORKOUT ""NCX BASELINE I"" I. ON A 15:00 RUNNING CLOCK... Establish a Heavy 3-Rep Power Clean -Rest as Needed b/t Efforts*- II. AMRAP x 12 MINUTES 250m Row 9 Power Cleans (115/75) 6 Push Press

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Friday 10.23

STRENGTH 7-5-5-3-3* Thruster *Start weight moderate and end moderate-heavy. WORKOUT FOR TIME 21-18-15-12-9-6* Thrusters (115/75) *Complete 15/12 Cal Row after each set. -Hard Cap 16:00-

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Thursday 10.22

STRENGTH 6-6-6-6* Bench Press *Start moderate and end moderate-heavy. WORKOUT 3 SETS FOR MAX REPS 1:00 - Pullups or Ring Rows -Rest :15- 1:00 - Hand Release Push-ups -Rest :15- 1:00 - Plate G2OH (45/35) -Rest :15- 1:00 - DB Renegade row -Rest :15-

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Wednesday 10.21

STRENGTH ON A 15:00 RUNNING CLOCK... Find 10RM Deadlift Workout 3 Rounds 10 Hang Squat Cleans 135/95 10 TTB rest 3:00 3 Rounds 10 DL 185/135 10 Pull-ups

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Tuesday 10.20

STRENGTH ON A 12:00 RUNNING CLOCK... Find 10RM Strict Press WORKOUT EVERY 2:00 x 6 SETS 15 Box Jump Overs (24/20) 10 Push Press (115/75)

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Monday 10.19

STRENGTH ON A 15:00 RUNNING CLOCK... Find 10RM Back Squat WORKOUT AMRAP x 12 MINUTES 100m Run - OR - 100m Row 8 Back Squats (95/65)* 6 Hang Power Cleans *From ground

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Fall Break Week 10/12-10/16

We are posting the weeks warm-up and workout so that you can get after it while on fall break. if you need to modify or have questions just shot us a text 317-733-4604. Please take a min to leave us a google review click here Monday WARM-UP AMRAP x 5 MINUTES 10 Strict Press 8 up/down 6 Front Squats 4 Kip Swings STRENGTH 8-8-8* Strict Press *Start moderate-heavy and end heavy. WORKOUT EVERY 3:00 x 5 SETS 25 Wall Balls (20/14) 20 Toes to Bar Tuesday WARM-UP 3 ROUNDS (5:00 CAP) 100m Run 8/6 Cal Row 12 Deadlift STRENGTH 8-8-8* Deadlift *Start moderate-heavy and end heavy. WORKOUT FOR TIME 600m Run 30/25 Cal Row 30 Deadlift (165/115) 400m Run 20/15 Cal Row 20 Deadlift (185/135) 200m Run 10/8 Cal Row 10 Deadlifts (225/155) Wednesday WARM-UP AMRAP x 5 MINUTES 5 Push-Ups 5 Up-Downs 10 Alt. Groiners 10 Alt. Samson Lunges STRENGTH EMOM x 12 MINUTES* MIN 1 - 15 DB/KB Pullovers MIN 2 - 15 Bench Press WORKOUT 4 ROUNDS FOR TIME 20 Front Rack Lunges (95/65)] 20 Up-Downs Over Bar 20 DB Weighted...

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Saturday 10.10

Please take a min to leave us a google review click here WORKOUT FOR TIME 125/100 Cal Bike* *At the top of each minute athletes will complete 10 plate G2OH 45/25 Followed by a team wod 😃

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