Wall Squats
10 Wall Squats
20 Back Ext.
10 Pull Ups
3 Rounds
Back Squat (3x8 @75% )
Metcon (Time)
1 Round every 4 Minutes x4 Rounds
50m Sled Push 4/3 Plates
12 2xKB/DB Front Rack Lunge 53/35 45/25
30 Double Unders
*Slowest time is final score.
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Latest Blog Post

A better way to stretch

Some of you guys may wonder why we stretch a certain way.  What is contract-relax stretching, and why is it more effective than static stretching?  Static stretching is simply that, the body stays static in one place.  Think bending over and touching your toes.  You are just hanging out.  Then[…]

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Overhead squat fixes

The great thing about the OHS is that it illustrates that the body is one piece.  You don’t get a before shot of this, but by fixing the active shoulders and forcing thoracic extension, the back stays tight below parallel.  The bands are to cue the knees out and facilitate[…]

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