Workout of the Day/Blog

Workout of the Day Fitness + Performance: 1. 5 Sets  Clean Grip RDL – 6-8 reps (w/ 3 sec neg) -rest 30 sec- DB Floor Press – 8-12 reps (slow neg) =rest 60 sec- + PUSH For Time  60/40 [...]

Workout of the Day Fitness: 1. Every 2:30 X 5 sets  SA DB High Pull – 8/arm DB Skull Crushers (from bridge) – 12-15 reps OR Performance: 1. Push press – 3 reps – every [...]

Workout of the Day Fitness + Performance: 1. 3-4 Sets (20 min Cap)  SA Farmers March – 45 sec/ arm Side Plank Rotations – 10/ side SA Bent-over DB Rows – 10/ arm – focus [...]

Training without recovering One of our mentors once said “The only reason we exercise is to create an opportunity to recover”. Let’s break that down. The reason we exercise is to get some [...]

Workout of the Day Fitness: 1. Every 2:30 X 5 sets  KB Split Stance Goblet Good Mornings – 8/leg (w/ 3 sec neg) KB Hip Thrusts (bench supported) – 12-15 reps (w/ 3 sec neg) OR [...]

Workout of the Day Fitness: 1. Every 2 mins X 6 sets (alternate – 3 of each)  a. SA OH March – 30 sec/ side (march in place) b. RFE Split Squats (DB’s suitcase) – 6/leg @ [...]

Workout of the Day – This week we will be Re-testing all the Benchmark Workouts from 1/4/21 – 1/10/21 Fitness: 1. Back Squat – 3 reps @ 31X1 tempo – every 2:30 X 5 sets + [...]

Workout of the Day HERO WOD LAURA AMRAP 21 30 Cal Row 20 Burpees over the Rower 10 Power Cleans – 155/105 (sub DB’s)

Workout of the Day Fitness + Performance: 1. Every 2 mins X 6 sets (3 of each, alternate) a. Renegade Rows – 8/ arm + 8 Push-ups (on DB’s) b. SA Turkish Sit-ups – 8/ arm OR [...]

Workout of the Day Fitness: 1. Every 90 sec X 8 sets (4 of each, alternate) a. Snatch Grip RDL – 5 reps (w/ 3 sec Neg) + 5 deadbugs/ side b. SA DB OH March – 30 sec/ arm (extra time [...]