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Workout of the Day 5.29.20

Workout of the Day 5.29.20

Warm Up 4x 20 Bird Dogs 30sec Wall Supported Bottom of Squat Hold 8 Supinated Hanging Scapular Retractions 8 Ankle Rocks/Ankle Strength A. Every 2mins x 16mins 5 Unbroken Power Cleans *Build to challenging, unbroken set of 5reps.  Focus on maintaining good positions....

Workout of the Day 5.27.20

Workout of the Day 5.27.20

Warm Up 3x 200m jog 30sec Couch Stretch/Leg 8 Hamstring Leg Lifts/Leg 8 Hollow Rocks Strength A. Box Front  Squat 8x6 *Finish with a challenging weight that but you can still maintain good positions. Focus on driving out of the bottom position through the hips not the...

Workout of the Day 5.26.20

Workout of the Day 5.26.20

Warm Up 1000m Row + 3x 12 Hip Hinges w/ Dowel 30sec T-Spine Support w/ Band Bottom of Squat Hold 30sec T-Spine Foam Roll Strength A. Every 90sec x 12mins 5 Muscle Snatch *Stay Below 40% of your 1rm Snatch. Metcon For Time 1-2-3-4-5-6-7-8-9-10 BB. Rev Lunges/Leg #95/65...

Workout of the Day 5.25.20

Workout of the Day 5.25.20

Happy Memorial Day to our Veterans in our community.  Memorial Murph 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *with weight vest #20/14 -or- Partitioned Murph 10x 320m Run 10 Pull Up 20 Push Up 30 Air Squat

Workout of the Day 5.22.20

Workout of the Day 5.22.20

Warm Up 15min EMOM Min 1 - 30sec Incline Mtn Climbers Min 2 - 8 Hamstring Leg Lifts/Leg min 3 - 20sec Brettzel/Side Strength A. Every 2mins x 16mins 8 Split Squats/ Leg *Build in weight but keep it under 35% of your 1rm Back Squat. Metcon For Time 8x 6 Hang Power...