It seems crazy that November has already come and gone, but here we are, approaching the last month of 2020. The past 4 weeks have had an emphasis on strength as we built from week to week on our [...]

The Port – NCMETCON   Warm-up 2:00 Row + 3 Rounds: 8 DL 8 Bent Over Rows 8 Hang Cleans 8 Strict Press *Burn sub. barbell for 1 DB Strength EMOM X 6: 1 Clean and Jerk Building each [...]

The Port   Warm-up Monster Band Activation Drills + 3 Rounds 6 Up-Downs 10 Air Squats 10 Banded Lat Pull-Downs *Add light DB’s to rounds 2 + 3 Strength Back Squat (1×2 / 1×2 [...]

The Port – NCMETCON Warm-up Warm-up (No Measure) AMRAP x 6: 10/8 Cal bike 20 Jumping Jacks 20 Mountain Climbers 10 Box Push-Ups 10 Box Step-Ups Strength Bench Press (10.5.5.5.3) After each [...]

The Port   Warm-up 600m Row *Coach-led Technique Focus 2 Rounds: 10 Banded Good Mornings 10 Reverse Lunges w/ Twist 10 Trunk Rotations + Banded Hamstring Mobility Strength Deadlift (1X4, [...]

The Port – NCMETCON Warm-up Warm-up (No Measure) Banded Shoulder Mobility 2 Rounds 200m Run 5 Scap PU / Strict PU or Ring Rows 10 RKBS / AKBS :30 Plank Hold Workout Metcon (Time) 3 Rounds 8 [...]

The Port – NCMETCON Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30) + 3 Rounds: 10 Scap Push-Ups 10 Push-Up to Down Dog 10 Wall Ball Front Squats + 1:00 Bike (Increase pace [...]

The Port – NCMETCON Warm-up Warm-up (No Measure) AMRAP X6: 8 RKBS 6 Burpees 12 Step-ups – Box Jumps 10t Plank arm reaches + PVC Mobility and Snatch Warm-up Strength Snatch Complex [...]

The Port   Warm-up 2 rounds: 10 dislocates 10 band pull-aparts 10 banded high pulls 10 banded strict press + 2 rounds: 20 lateral plate hops 5e plate halos 10 plate ground to overhead :30 OH [...]

The Port   Warm-up Foam Roll Quads, Hips, Glutes, Lats + 1 Round: 10 Bootstrap Squats :30 Bottom of Squat Hold 10 Samson Lunges w/ Twist :30 Pigeon each side 10 Spiderman 1:00 Keg Drill + 2 [...]