DAILY WORKOUT

Saturday, September 11, 2021

Saturday, September 11, 2021

WARM-UP AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-Ups 5 Squat Thrust HERO WORKOUT* “9/11” FOR TIME 2001m Run** 11 Box Jumps (30/24/20) 11 Thrusters (155/115/75) 11 Push-Ups 11 Power Cleans 11 Handstand...

Friday, September 10, 2021

Friday, September 10, 2021

WARM-UP 2:00 Cardio Choice (EZ to Moderate Pace) Then perform Warm-Up w/ an Empty Barbell… AMRAP x 6 MINUTES 6 Alt. Elbow Punches w/ Barbell 6 Controlled Barbell Front Squats 6 Up-Downs Over Bar (stand first then jump with both feet) 6 Alt. Groiners :15 Up-Dog Stretch...

Thursday, September 9, 2021

Thursday, September 9, 2021

WARM-UP 3 SETS (7:00 CAP) :30 Active Bar Hang 8 Kip Swings 8 Slow Tuck-Ups 8 Barbell Deadlifts 8 Barbell High Pull 8 Barbell Hang Muscle Clean SKILL 3 SETS 3 Hang Power Cleans* Then immediately Into... 5 Strict Hanging Knee Raise + 5 Kipping Knees to Chest + 5 Toes to...

Wednesday, September 8, 2021

Wednesday, September 8, 2021

WARM-UP EMOM x 10 MINUTES MIN 1 - :45 Bike @ Mod Pace MIN 2 - 35 Single Unders + 5/5 Ankle Roll Out MIN 3 - :45 Up-Downs MIN 4 - 8 Slow Air Squats + 8 Bootstraps MIN 5 - :45 DBL DB Seesaw Row WORKOUT 4 SETS ON A 5:00 RUNNING CLOCK... COMPLETE 2 ROUNDS 10 Ring Rows 20...

Tuesday, September 7, 2021

Tuesday, September 7, 2021

WARM-UP Make sure your bar is ready to rock! 3 ROUNDS 1:00 Row* 6/6 DB Arnold Press 6/6 Single DB FR Reverse Lunges *1st Round is legs only, 2nd Round is back and arms, 3rd round is full stroke EXTENDED WARM-UP 2-3 SETS FOR QUALITY 10 Quality Strokes on Rower* 5 Tempo...

Monday, September 6, 2021

Monday, September 6, 2021

Labor Day - one class at 9:00am! Hotshots 19 6 Rounds 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull-ups 400m Run The Yarnell Hill Fire was a wildfire near Yarnell, Arizona, ignited by lightning on June 28, 2013. On June 30, it overran and killed 19 City of...

Saturday, September 4, 2021

Saturday, September 4, 2021

WARM-UP 3 SETS (W/ Empty Barbell) (5:00 Cap) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) STRENGTH 3-3-3-3 Hang Power Clean* *Start Moderate and build to Mod-Heavy. (Score is Weight) PARTNER WORKOUT IN...

Friday, September 3, 2021

Friday, September 3, 2021

WARM-UP AMRAP x 3 MINUTES 5 Ring Rows 5 Push-Up to Pike 3 Lunge + Lunge + Air Squat Into... AMRAP x 3 MINUTES 5 Jumping Pull-Ups or Ring Rows 5 HR Push-Ups 7 Air Squats STRENGTH 3 SETS 5-7 Tempo Strict Pull-Ups (3111)* 2-4 Slow Wall Walks *Option to add weight to the...

Thursday, September 2, 2021

Thursday, September 2, 2021

WARM-UP 3 SETS (7:00 CAP) 200m Run @ Mod Pace 7/7 DB Deadlifts 7/7 DB Upright Row 7/7 DB Arnold Press 7 Box Jumps WORKOUT FOR TIME 24 Single DB Box Step-Up (24/20)* 50 Alt. DB Snatch (50/35/20) 24 Single DB Box Step-Up *DB Can be held anyway above the waist. (Score is...

Wednesday, September 1, 2021

Wednesday, September 1, 2021

WARM-UP AMRAP x 7 MINUTES 200m Run @ Easy Pace 10/10 Leg Swings 10/10 Ankle Roll Outs 25 Single Unders :30 Hollow Hold EXTENDED WARM-UP 3 SETS FOR QUALITY 100m Run* :30 Double Under Practice 1:00 Deadbugs -Rest :30 b/t Sets- *Increasing pace of run each set. (No...

Tuesday, August 31, 2021

Tuesday, August 31, 2021

WARM-UP 2:00 Bike* Into... AMRAP x 5 MINUTES 10 PVC Pass Through 5 PVC Deadlift 5 PVC OHS 5/5 SA Ring Rows *Increase Pace every :30 WORKOUT EMOM x 24 MINUTES MIN 1 - 15/12 Cal Bike MIN 2 - 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)* MIN 3 - Max Rope Climbs...

Monday, August 30, 2021

Monday, August 30, 2021

WARM-UP 3 ROUNDS 5/5 DB/KB RDL 10 Alt. Deadbugs 10 Scap Push-Up 5 Knee Push-Up STRENGTH ON A 12:00 RUNNING CLOCK... Build to 5-Rep TNG Deadlift* *Work quickly to at or above Workout Weight (Score is Weight) WORKOUT FOR TIME 15-15-15-15 Deadlifts (275/185/135)...

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