Warm-up 3 rounds 12/10 cals row 10 hang cleans 10 strict press Mobility Quick all around mobility session with some focus on shoulders CF Strength Strict press – 6×3 *off the ground [...]

Warm-up 3 rounds 12/10 cals row 10 hang cleans 10 strict press Mobility Quick all around mobility session with some focus on shoulders Burn Strength Standing DB strict press – 6×6; [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 KB sumo deadlifts 10 wide stance KB goblet box squats 10t goblet step-ups 10 RKBS Mobility Quick squat mobility session Strength KB front rack box [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 KB sumo deadlifts 10 wide stance KB goblet box squats 10t goblet step-ups 10 RKBS Mobility Quick squat mobility session Strength Box squats – [...]

Warm-up 9 min EMOM 1. 10/8 cals AB 2. 10/8 cals row 3. Static stretch – spiderman, pigeon, child’s Mobility Quick mobility session WOD “Ghost Protocol” In teams of 3 36 min EMOM [...]

Warm-up Spend 2 minutes in Z1 Then, 2 rounds 10 KB push press left 100’ waiters carry left 10 KB push press right 100’ waiters carry right 50’ walking lunges 50’ bear crawl Mobility Lunge prep [...]

Warm-up 3 rounds 10/8 cals row 1 burpee w/5 push-ups 20t walking lunges 10 ring rows Mobility Banded shoulder mobility CF/Burn Strength A1. Strict press – 6×4; build A2. Double banded [...]

Every month the coaches come together and pick one person who has inspired them by their performance in the gym. When we talk about performance, we leave times and weights completely out of it [...]

Warm-up Spend 2 minutes in Z1 Then, rounds 10e SL RDL’s :30 DB goblet squat hold 30 DU’s Mobility Posterior chain prep, coaches choice Strength Deadlift – 12 minutes to find a [...]

Warm-up Spend 2 minutes in Z1 Then, 4 min AMRAP 10 shoot throughs :30 hollow hold Mobility Quick shoulder mobility Skill The ring muscle-up – this time we add to the last session and [...]