Author Archives: los

Stretching Warm-up: AMRAP 6: :30 Couch Stretch / Leg :30 Banded March* Front :30 Banded March* Back :30 Reverse Lunges :30 Counter Balance Squat w/ Plate *substitute Single Leg Glute Bridge (L/R) Air Squat: 10-15 reps Rx’D: EMOM 24: Even: 3 Back Squats Odd: 7 Strict Pull-ups* *Use bands or add weight as needed. Level […]

Warm-up: Alternating EMOM 12: 12 PVC OH Walking Lunge 10 Single Arm Ring Row // 5 per arm 8 PVC Overhead Wall Squats to a Ball // :03 down, :01 up. 6 Strict Pull-ups Power Snatch + OHS Warm-up 5-7 reps of each progression. Snatch Deadlift Snatch Pull // Keep bar close. Muscle Snatch // […]

Warm-up AMRAP 5: 1) Partner A: Rows // Partner B: 10 walking hamstring toe touch. 2) Partner A: 15 Jumping Jacks // Partner B: Bootstrappers. Barbell Squatting Warm-up: PVC or Empty Barbell. 5-7 reps of each on coach call, :10-:20. Wide, Regular, and then Narrow Stance Good Morning. Back Squat. Muscle Clean // Loose grip […]

For Time: 3-2-1-2-3 Rope Climb 10 Backrack Backward Lunges (w/rack) 135/95 15 minute cap.

For time: 9-7-5 Muscle-Ups Power Snatches 135/95

3 Rounds for time of: 100 Double Under 25 Pull-Ups

For time: 150 2-For-1 WallBalls 20/14 @ 10/9’

For time: Buy in: 100 Double Unders 5 Rounds of: Sprint 200m Row Rest 1 min Cash out: 100 Double Unders

Athletes, many of you are looking to get these movements. Some of you might have a few of these movements down and some might have them all, but there is always something to work on and improve. If you feel like this is a waste of your time, your mind set needs some work. If you […]

Athletes, a new fun challenge that we are going to start in the month of November is… What would you do for a Fitaid?!?! This is an easy/fun challenge that is designed to see what you all, would do for a Fitaid. All you need to do is come up with an idea of what […]