Weekly Member Workouts

WORKOUT #1

5 ROUNDS: 

OVERHEAD PRESS X 3 + 15 SWINGS

GOBLET SQUAT X 3 + 15 SWINGS

 

WORKOUT #2

8-10 ROUNDS:

GORILLA ROW X 5 +

KETTLEBELL PUSHUPS X 8 +

HIGH PULLS X 16

 

WORKOUT #3

10 ROUNDS

THRUSTER (LEFT OR RIGHT) X 5 + 10 SWINGS

REST 60 SECONDS

THRUSTER OPPOSITE SIDE + 10 SWINGS

REST 60 SECONDS

REPEAT UNTIL YOU'VE COMPLETED 10 ROUNDS ON EACH SIDE.  REST NO LONGER THAN 60 SECONDS BETWEEN ANY SET FOR THE ENTIRE WORKOUT.

 

WORKOUT #4

10 ROUNDS:

CLEAN & JERK X 3 + SNATCH X 5 + SWINGS X 10 (EACH SIDE) = 1 ROUND

 

30 For 30

The workout is always the same.  Only the exercises change.  Set your clock. 

WORKOUT #5
"CONDITIONING"
 
30 For 30
(30 Seconds On/30 seconds Off For)
Light 30 Minutes
Medium 45 Minutes
Heavy 60 Minutes
 

Burpees
Swings
AIR SQUATS
Alternate Presses

Jackknife

 

Core Workout Demonstrations

Click the thumbnails below for a demonstration of our core workout movements. 

Each video is about 3 minutes long. Click thumbnail to view.