September 26, 2022
Every 1 min for 15 mins, alternating between:Min 1: Run, 200 mMin 2: 10 Devil Press, 50/35 lbsMin 3: Rest 1 min Spicy EMOM that has you working back and forth for 15-minutes with a rest after each round. The 200-meter run will have to be done at a hard pace in order to finish […]
September 23, 2022
Every 4 mins for 20 mins do:11 Box Jump Overs, 24/20 in9 Bar Facing Burpees7 Front Squats, 135/95 lbs5 Muscle-ups This is an interval-style workout that will have you tapping back into some intensity. Depending on how you are feeling, you can either push the pace each round or just focus on getting the work […]
September 22, 2022
Complete as many rounds as possible in 15 mins of:7 L Single Arm Dumbbell Snatches, 50/35 lbs7 R Single Arm Dumbbell Overhead Squats, 50/35 lbs14 Weighted Sit-ups7 R Single Arm Dumbbell Snatches, 50/35 lbs7 L Single Arm Dumbbell Overhead Squats, 50/35 lbs21 Double Unders7 L Suitcase Lunges, 50/35 lbs7 R Single Arm Push Press, 50/35 […]
September 21, 2022
Complete as many rounds as possible in 25 mins of:10 Rope ClimbsRun, 1 mi10 Rope ClimbsRun, 1 miL-Sit, 2 mins The goal for this workout is to get through 1 round so you will have to work at a decent pace throughout. The rope climb is high rep but a chance for you to get […]
September 2022
DELOAD WEEK! Upper Body3 rounds for time of:Dumbbell Bear Crawl, pick load, 50 ft5 Bench Press, 65% 1RMFreestanding Handstand Hold, 20 secsRest 1:30 Lower Body 3 rounds for time of:Reverse Sled Drag, pick load, 100 ft5 Back Squats, 65% 1RMWall Sit, 30 secsRest 1:30 We have a mix of a lower body specific and upper […]
September 19, 2022
DELOAD WEEK!! Flow WorkoutEvery 1 min for 40 mins, alternating between:max rep Bike Calories10 Slam Ball Sit-ups, 20/15 lbs + 5 Strict Pull-upsmax rep Row Calories10 Wall Balls, 20/14 lbs + 5 Medicine Ball Push-ups DELOAD WEEK! Although the workouts are structured a bit different than our normal training they still pack a punch! These […]
