Workouts

Check back often to view the latest workouts from our coaches!

1/25/17

Growth & Development Strength Back squat 5RM go up front last week, then 85% 5x5 A.  DB bench press x 12 reps(30x1)  + B. Fat bar upright row x 12 reps x 3 sets Conditioning 3 sets 15 wall balls 15 bike cals + 3:00 rest 3 sets 15 hand release push-ups 15 bike cals...

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1/24/17

Growth & Development  Gymnastic Skill Wall walks/ holds 10 minutes to work on this (coach will give you set reps) Conditioning 3 Rounds for time 20/15 Assault bike cals 20 DB thruster 20 Boxjumps   Performance  Gymnastic Skill Hand stand push ups/ holds 10...

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1/23/17

Growth & Development Strength 1a. Strict Press work to a heavy set of 8 in each set x 4 1b. DB Step ups 8 each leg x 4 sets Conditioning 21/15/9/6/3 KB swings 53/35 Burpees   Performance Strength 1a. Inverted Rows 6 reps x 4 sets 1b. DB split Squats 6 reps...

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1/21/17

Saturday Partner Workout Growth & Development  21/15/9 DB Push Press  athlete chooses weight  Walking lunges (Partner 1 will do 21 Push Press, Partner 2 will do 21 Push Press.  Partner 1 will do 21 walking lunges, Partner 2 will do 21 walking lunges... and so on) ...

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1/20/17

Growth & Development Strength Super set 1. DB bench press 8 reps 30x1 x 3 2. Weighted plank x 20 seconds rest 1:00 x3 Conditioning 6 sets 30 seconds deadlift 115/75 30 seconds lateral burpees 30 seconds kb swings 90 second rest Performance Strength Deadlift...

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1/18/17

Growth & Development Strength 5rep max back squat for the day. Then 85% of this 5x5 Conditioning 30 burpees + rest 4:00 15 minute amrap 15 goblet squats 15 kb swings 60 single under + rest 4:00 30 burpees Performance Strength 5rep max back squat for the day. Then...

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