Monday 1.11.21

Prep 2 Sets 90/90 Hip Switch with extension x 5 per side 90/90 Goodmorning x 10 per side Dual Band Squat x 10 reps Essentials A. 3 Sets Front Squat x 5,3,1 @ tempo 31×1 Rest 30 sec Dual Dumbbell alternating arm Thruster x 10 reps Rest 30 sec Bike Sprint x 9/7 cal On […]

Saturday 1.9.21

Prep 2 Sets Side Plank x 30 sec per side Thoracic Rotations x 10 per side Bottom of Bench Dip Hold x 30 sec Essentials A. 4 Sets Bench Press x 3 reps Rest 30 sec mixed grip chin over bar hold x 5-10 sec On the 2:30 B. 1 Set Bench Press x max […]

Friday 1.8.21

Prep 9 min emom 1.Lunge complex (forward R+forward L+ cossack R + Cossack L ) x 4 complexes 2.reverse bear crawl x 30 sec 3.inchworm with push up x 5 reps Essentials A. 3 Sets Back Squat x 6,4,2 reps Rest 20 sec Goblet Speed Squat x 15 reps Rest 20 sec Dual Front Rack […]

Thursday 1.7.21

Prep 9 min emom 1.high knee single unders x 30 sec 2. Battle rope x 30 sec 3.Cat Cow x 12 reps Essentials A. 3 Sets Wide Grip pull up negatives x 4-5 reps 3-4 sec negative on each rep Rest 20 sec Feet Elevated Tall Plank x 45-60 sec Rest 20 sec Parallet tricep […]

Wednesday 1.6.21

Prep 2 Sets Curtsy Step Back Lunge x 8 per side Pike Leg Lifts x 10 per side 90/90 Seated Goodmoring x 5 per side Essentials A. 10 min practice this complex at a light to moderate load Power Snatch + power snatch and Overhead Squat x 1.1 reps Rest 10 sec between reps Build […]

Tuesday 1.5.21

Prep 9min Emom 1.lying Straight arm scapular retraction x 10 reps 2.tall plank rock x 30 sec 3.yoga push up (upward dog to downward dog ) x 10 reps Essentials A. 9 min emom 1.Landmine single arm bent over row x 8 per arm 2.Landmine Tall kneeling Press out x 8 per side 3.Landmine tall […]

Monday 1.4.21

Prep 2 Sets Cossack Squat hold x 30 sec per side Crab walk x 50 ft Burpee + air squat combo x 10 reps Essentials A. 3 Sets Dual Russian Kettlebell Swing x 8 reps Dual Kettlebell Clean x 6 reps Kettlebell Snatch x 4 reps per side Alternating Dual Kettlebell Push Press x 2 […]

Saturday 1.2.21

Prep 2 Sets Single arm Plank x 20 sec per side Push up to pike toe touch x 3-4 per side Alternating Single Leg V up x 12 reps Essentials A. 4 Sets Shoulder Press x 5 reps Rest 30 sec Chin Over Bar Hold x 5-10 sec On the 2:30 B. 1 Set Shoulder […]

Athlete Spotlight: Bradley Montgomery

Name: Bradley Montgomery Age: 24 Occupation: Gwinnett County Police Officer Hometown: Suwanee, Ga  Class time do you usually attend: 12:30 & 5:30 Favorite WOD: DT Favorite CF Movement: Clean & Jerk Least Favorite CF Movement: Handstand Push-Ups 3RM Back Squat: 335 1RM Deadlift: 445 Favorite Food: Bacon Cheeseburger Favorite Movie: Fast and Furious movie series […]

Friday 1.1.21

Prep 9 min emom 1.Quadruped to leg threw x 6 reps per side 2.under Switch to reach 6 reps per side 3.Candle Stick Roll Up x 6 reps Essentials A. 3 Sets Back Squat x 7,5,3 reps Rest 20 sec Goblet Speed Squat x 15 reps Rest 20 sec Dual Front Rack Kettlebell Carry x […]