by Kat Swindell | Jul 25, 2017 | Workout of the Day

Warm Up 4 Rds of 250 M Row 10x Kang Squats 8x Strict HSPU Strength Every 2 mins for 6 sets: (12:00) Back Squat 4x @ 70% 4x @ 75% 3x @ 80% 3x @ 85% 2x @ 90 – 95% 2x @ 90 95% Metcon 16 Min AMRAP 20 DU 15 SH 2 OH 115/75# 20 DU 8 MU (ring or...
by Kat Swindell | Jul 24, 2017 | Workout of the Day

Warm Up 600 M Run then 9 Min EMOM Min #1 – 40 Sec L – Sit Hold Min #2 – 15x OHS w/ PVC Min #3 – 8x Burpees to 6″ Strength Part #1 Every 2 mins for 4 sets: (8:00) 4x 3 Point Stop Snatch High Pull *build in weight. Part #2 Every 2 mins...
by Kat Swindell | Jul 19, 2017 | Workout of the Day

Warm Up 10 Mins of Continuous Movement: 250 M Row 10x Serratus Walk 10x Banded Pull Aparts 10x Superman Rocks Strength Part #1 Every 90 Secs for 6 Sets: (9:00) 4x BTN Strict Press *build in weight but maintain perfect form. Part #2 Every 2 Mins for 4 Sets: (8:00)...
by Kat Swindell | Jul 18, 2017 | Workout of the Day

Conditioning Day Warm Up Tabata Row Followed by – 6x 50m Sprint out 50m Slow Jog Back Metcon Every 5 Mins for 25 Mins: 400 M Run 10 Box Jumps 30/24″ (must jump) 10 Russian KBS...
by Kat Swindell | Jul 17, 2017 | Workout of the Day

Warm Up 800 M Run then 3 Sets of: 6x Single Leg DL w/ KB/ Per Side 10x Strict T2B 10x Hollow Rocks + 10x V-Ups Strength Every 2 Mins for 5 Sets: (10:00) Back Squat 4x @ 75% 4x @ 80% 3x @ 85% 3x @ 90% 2x @ 90 – 95% Metcon 4 Min AMRAP 8x Pull Ups 8x Goblet...
by Kat Swindell | Jul 17, 2017 | Workout of the Day

Warm Up 12 mins of continuous movement- 200 M Run 10x PVC Pass through 12x Reverse Lunges w/ PVC OH 40 Sec Plank on hands Strength Every 2 mins for 6 Sets: (12:00) 3x OHS *start @ 70% and let feel dictate how heavy you go. Metcon 4 Rds 18/14 Cal Row 20x DB Snatches...