TODAY'S WORKOUT + NEWS

Workout of the Day 2/22

Function 2/22 A) "Roxanne" Burpees B) Tabata Single Unders C) Seal Walks EMOM 10 2 Lengths D) 5 Minute Window Row 1000m Amrap Lunges Rest 2:00 5 Min Window Run 800m Amrap Med Ball Cleans Rest 2:00 5 Min Window Run 800m Amrap Ring Rows Performance 2/22 A)...

Workout of the Day 2/21

Function 2/21 A)Dynamic Warm Up B) :20sec On :10 Off x (6min) Hollow Rock Plank w/ Medball C) Single Leg RDL w/ KB 5x10(each leg) Rest 1:00 D) 10 mins to Build to a heavy load for Complex 1 Squat Clean + 2 Fronts Squats + 1 Hang Squat Cleans Rest 2:00...

Workout of the Day 2/20

Function 2/20 A)Dynamic Warm Up B)Row 150m or Bike 5 cals rest :20 x 5 then.. 3rds 10 Air Squats 10 Push ups 10 Ball slams C) EMOM 12 Front Squats 5 reps for speed, weight should moderate w/ no sticking point throughout the ascent. D) Amrap 18 50 Wall...

Workout of the Day 2/19

Function 2/19 A)Elevated Reverse Lunge (Barbell) 5X6 (each leg) Challenging weight Rest :90 B1) DB Floor Press 5x8 B2) DB Bent Over Row 5X8 Rest 2:00 Between Sets C) 10min Amrap 200m run 5 Single Arm Thrusters (L) 5 Single Arm Thrusters (R) Performance...

Workout of the Day 2/16

Function 2/16 A. Every :90sec for 7 RDS (Light, treat as skill session, perfect form) Power Snatch Snatch Balance OHS B1. Emom 12 Odd- 5 Sumo Deadlifts (Tng Challenging weight) B2.Even- 10 Ring Rows C. 3rds 30 Thrusters 45/35 (Barbell) 10/8 Cal Row...

Workout of the Day 2/15

Function 2/14 A. Emom 12 Odd- Plank :45 Even- SLESS B. 5 Minute Window 40 Air Squats 40 Lunges (20 per side) 80 Singles Max Sit ups Rest 2:00 5 Minute Window 30 Push ups 30 Db Snatch(15 per side) Max Box Jumps Rest 2:00 5 Minute Window 800M run Max Goblet...

Workout of the Day 2/14

Function 2/14 A. Build to Max for Complex (6-7sets) Rest 2:00 Power Clean Push Press Front Squat Push Jerk/Split Jerk B. 20 Min Amrap 15 Pull ups 10 STO 75/55 250 Row 10 KB Swing 15 Hollow Rocks Performance 2/14 A. Build to Max for Complex (6-7sets) Rest...

Work Out of the Day 2/13

Function 2/13 A1. Back Squat 5x5 A2. Box Jumps for height (build throughout sets) 5X5 B. 10 Rds 5 Hang power Snatch 95/65 5 OHS 10 Burpees 200m Run Performance 2/13 A1. Back Squat 5x5 A2. Box Jumps for height (build throughout sets) 5X5 B. 10 Rds 5 Hang...

Work Out of the Day 2/12

FUNCTION A. Box Step ups 5X6 (each leg) Rest 1:00 Btwn Sets B. Emom 10 (2 Lengths) Walking Lunges C. Amrap 5 X 2 Rest 2:00min 100 Singles 10 Man Makers 20 Wall Balls A. Box Step ups 5X6 (each leg) Rest 1:00 Btwn Sets B. Emom 10 (2 Lengths) DB Front Rack...