Wednesday – 4/1/2020
The Workout for Wednesday is: WORKOUT FROM HOME [Strength] HUMP DAY / PUMP DAY EMOM x 10 Minutes “X” number of Pulling Variation “X” number of Pushing Variation *For our “Alpha” protocol, we typically see around 5 strict pull-ups + 5 strict ring dips OTM for 10 minutes. We are giving you the option today […]
Tuesday – 3/31/2020
The Workout for Tuesday is: WORKOUT FROM HOME [Metcon] For Time -1 Mile Run -100 Burpees -1 Mile Run *Tuesday’s we are going long with our metcons! The weather is beautiful today (or at least it is supposed to be as I am typing this), so get outside and do the work. Nothing like a […]
Monday – 3/30/2020
The Workout for Monday is: WORKOUT FROM HOME [Strength] Every 3 minutes, for 15 minutes (5 sets) -Bulgarian Split Squat x 14 reps /leg @ 2020 tempo *Yep, more PUMP for that RUMP! We are building off last weeks volume. Gotta keep those legs strong and juicy during our quarantine time. Feel free to perform […]
Saturday – 3/28/2020
The Workout for Saturday is: WORKOUT FROM HOME [Metcon] “Pain Jacket” w/ Push-Ups For Time -400m Run -100 Push-Ups -400m Run -75 Push-Ups -400m Run -50 Push-Ups -400m Run -25 Push-Ups *A classic benchmark for us today! Some of you OG members remember this doozy! The original version is done with Push Press at (75/55). […]
Friday – 3/27/2020
The Workout for Friday is: WORKOUT FROM HOME [Strength/Force Production] Every 3 minutes, for 15 minutes (5 sets) -1 Minute Wall Sit + 1 Vertical Jump + 2 Broad Jumps *The jumps are important here! Right after you finish your Wall Sit, perform 1 Vertical Jump (doesn’t need to be for max height) and as […]