Monday – 7/8/2019
The Workout Monday is: WARM-UP (Primer) 2 Rounds: 30 sec @ each station -H2H KB Swings -Plank -Goblet Squats -Superman (Mobility) -10 Cat/Cows -10 T-Spine Rotations (5/5) -20 sec Supinated Grip Dead Hang (Specific) Snatch Technique APPLIED STRENGTH EMOM x 5 – 2 Drop Snatches EMOM x 5 – 2 High Hang Snatches EMOM x […]
Saturday – 7/6/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT For Time -120 Wall Balls (20/14) -80 American KB Swings (55/35) -60 Handstand Push-Ups -40 Deadlifts (225/155) -20 Muscle-Ups (40 Pull-Ups) Beginning at 15:00 3 Rounds -20 Front Squats (135/95) -30 Lateral Burpees Beginning at 25:00 -100 Shoulder-to-Overhead (135/95) Time Cap = 36 minutes EXTRA […]
Friday – 7/5/2019
The Workout for Friday is: WARM-UP (Primer) 3 Minute Machine Flux: 50 sec moderate pace / 10 sec Sprint (Mobility) -10 PVC Pass Throughs -10 PVC Lat Opener -10 Scorpions (Specific) Review and setup for Metcon STRENGTH/METCON One BIG ass interval weight lifting session! 5 Rounds -5 Hang Power Cleans (climbing) 30 sec Transition -5 […]
Thursday – 7/4/2019
ONLY 2 CLASSES TODAY 8:30 & 9:30 HAPPY 4TH OF JULY! The Workout for Thursday is: WARM-UP Coach’s Choice METCON “31 HEROES” On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom where members of the Navy SEAL community […]
Wednesday – 7/3/2019
The Workout for Wednesday is: WARM-UP (Primer) -400m Run 2 Rounds -7 Bar Kips -7 Cobra Push + Down Dog + Toe Tap -7 Cossack Squats (Mobility) PVC Complex -10 Pass Throughs -10 Pec Openers (5 /side) -10 Cuban Presses -20 sec Lat Opener (Specific) Snatch Technique METCON “DTC Chief” 5 Total Rounds AMRAP x […]