Thursday 01182019

Warmup Core -x3 15 sec l-sit hold 10 strict pull-ups BODY ARMOUR 3 “Giant” Sets: :30s Wall Facing Handstand Hold – Video 10 Dumbbell Box Step-Ups, 24″/20″ (5 each leg) – Video 16 Single Arm Suitcase Deadlifts (8 each) – Video...

Wednesday 01162019

Warmup Core x2 20 single leg vsnaps 20 vtucks 20 heels to heaven 1 min plank Strength Box back squats On the Minute x 8 Sets: 2 Repetitions Sets 1+2 – 60% of 1RM Back Squat Sets 3+4 – 65% of 1RM Back Squat Sets 5+6 – 70% of 1RM Back Squat Sets 7+8...

Tuesday 01152019

Warmup Core / 10 glute bridges(bench) 20 Banded lateral walks Mobilize Gymnastics On the 2:00 – 30% of Max Ring Muscle-Ups On the 4:00 – 40% of Max Ring Muscle-Ups On the 6:00 – 50% of Max Ring Muscle-Ups On the 8:00 – 40% of Max Ring...

Monday 011142019

Warmup Core 3 rds 50 Russian twists 15 vtucks 30 sec plank Snatch Primer (A) On the Minute x 5 (Minutes 0:00-5:00): 1 Halting Power Snatch 3 Halts – Just off floor, knee-level, pockets. 2 seconds at each position. Set #1 – 50% of 1RM Snatch Set #2 –...

Friday 01112019

Warmup Core – X3 15weighted hip extensions Max l- sit hold WOD 3 Rounds: 30 Wallballs (20/14) 30 Sumo Deadlift High Pulls (95/65) 30 Box Jumps (24″/20″) 30 Shoulder To Overhead (95/65) 30/21 Calorie Row Rest 2:00 between...

Thursday 01102019

Warmup Mobility Core – x2 10 vsnaps 10 side vnsnsps 10 other side vsnaps 1 min plank 20 min ‘GOAL WORK ‘ We will be doing this for a few weeks. Strength – Deadlifts-...

Wednesday 01092017

Warmup 3 “Giant” Sets: 8 Sumo Deadlifts – Video 8 Kneeling Unilateral Press, each side – Video 25 Banded Good Mornings – Video 50′ Single Overhead Carry, each side – Video Rest 2:00 between sets. STRENGTH build to heavy...

Tuesday 01082019

Warmup Core – x3 15 Glute bridges weighted 10 kB slides Strength On the 2:00 x 5 Rounds: 40% of Max Kipping HSPU/ dumbbell PP 50′ Front Rack Dumbbell Walking Lunge50/35 WOD For Time:25 min cap 50 thrusters 75/55 125 Double-Unders /200 singles 1000 Meter...

Monday 01072019

Warmup Core – Tabata 20/10 Hollow rocks PRIMER 8 Sets: 1 Power Snatch 1 Snatch Balance 1 High Hang Pausing Squat Snatch Set #1 – 50% of 1RM Snatch Set #2 – 53% Set #3 – 56% Set #4 – 59% Set #5 – 62% Sets #6+7+8 – 65% Strength...

Friday 04012019

Warmup Core x3 10 Bulgarian split squats 50/35 50 Russian twists MOST of you know our ONE and only IRISH AL TYNDALL who went back to Ireland in August. On Jan 4th 2017 they suffered a terrible tragedy that no parent should ever have to face. The loss of their unborn...