This Week’s Training Outline!

MONDAY 10 Min EMOM: Even- 5 Power Cleans Odd- 30 Sec Double Unders 10 RFT -3 Full Cleans P:(80/55) F:(60/40) -6 Push ups -9 Sit ups TUESDAY Every 3 Min x4 Sets: -15 Bench Press @55-65% -7/7 SA [...]

MONDAY 10 Min EMOM: Even- 10 Back Squats @60-70% of 8RM Odd- 3 Spidey Lunge + Inchworms 3 RFT -21 Box Jumps -15 T2B -9 Power Cleans P:(70/45) F:(60/40) TUESDAY Every 2 Min x 5 Sets: -8 Power [...]

MONDAY Every 2 Min x5 Sets: -1 Sumo DL -15/20/15 Sec Side/Front/Side Plank 2 Rounds -25 Thrusters -25 Box OVers -25 Burpees *15 Min Time Cap TUESDAY 10 Min EMOM: Even- 5 Power Cleans @60-70% Odd- [...]

MONDAY 12 Min EMOM: Even- 2 Sumo DL Odd- 10/10 Sec Opposite Planks 3 RFT -10 Power Snatches -20 Box Overs -50 DU TUESDAY 10 Min EMOM: Even- 6 Bench Press @60-70% Odd- 10/10 Dumbbell rows 3x500m [...]

Your IT Band plays a major role in performance and function of your legs and hips. If you are experiencing pain or tightness it is important to spend time analyzing and assessing what is causing [...]

Hey Sharks! Here is our Thanksgiving Schedule for next week. If you have any questions let us know! Wednesday, Nov 22 5:30, 8:30, Noon, 5, 6pm (NO 7PM) TURKEY DAY! Wobble before you Gobble [...]

MONDAY 10 Min Emom: Even- 3 Sumo DL Odd- 15/15 T-Planks   For Time -20 WB -20 DU -20 Push ups -20 Box Overs -Run 200m -20 Box Overs -20 Push ups -20 DU -20 WB TUESDAY 4 Sets: -20/20m OH [...]

Wrist pain is a common issue we deal with among our members. The causes can range from alignment corrections, poor positioning while typing or writing, overuse and more. When dealing with wrist [...]

MONDAY 10 Min EMOM: Even- 4 Sumo Deadlifts (go by feel) Odd- 30 Sec Plank Hold 5 RFT -Run 200m -9 Thrusters P:(42/30) F:(35/25) TUESDAY Every 2:30 x5 Sets: -Pause Speed Bench x5 @60-70% -8 [...]

Our forearms control our grip, fine movements in our hands and have a huge effect on the health of our hands, wrists, elbows and shoulders. We often neglect the small muscles in our forearms, [...]