January 6, 2019
Warm up: Row 500m then 3 rounds: 10 Yoga push ups 10 Cossack squats 20 kip swings Strength: Front […]
January 3, 2019
Warm up: Row 500m then 3 rounds: 10 medball clean 10 1 single arm Dumbbell strict press right 10 1 […]
January 2, 2019
Warm up: Tabata alternating (4x) Light wall ball Dead hang rest 1:00 Tabata alternating (4x) Glute bridge Arch hold Strength: […]
January 1, 2019
Warm up: 2 Rounds, 1:00 each Row (focus on technique) pigeon pose (alternate, 5sec per side) Single arm Light dumbbell […]
December 20, 2018
Hey Everyone! Here is our holiday schedule for the Christmas/New Years break. All of these changes will be reflected in […]
December 19, 2018
Warm Up 3 Rounds, 1:00 ea row Pause goblet squat (3sec) Supine scoprion kick Glute bridge Dead hang (two-handed, or […]