Workouts

Daily workouts so you can Train with us at your convenience, no matter your sport.

Athletes

Conditioning Workout

1 round for time

100 alt DB snatches

80 cal row

60 sit ups

40 push-ups

20 pull-ups

13-11-9-7-5

Power snatches (95/65)

Toes to bar

Athletes

Spartan Challenge

10 burpees

40 air squats

1 round for time

Athletes

Gorilla Strong

Stone to chest x 20

Yoke carry x 10 trips

Tire flips x 20

Athletes

Body Building Workout

Silverback Lats

Pull-ups

DB rows

Pull-downs

Krock Row

Pull-overs

Back extensions


Giantset 4 sets x 10 reps

Athletes

Spartan Challenge

5 min AMRAP

10 Air Squats

10 Situps

10 Pushups

Athletes

Conditioning Workout

2 Rounds for Time

70 Burpees

50 Wallballs

30 GHD Sit ups

Athletes

Body Building Workout

Shoulders

Giant Set x 4 rounds

  1. Front raise x 15
  2. Lateral raise x 15
  3. Reverse flies x 15

Super Set x 3 rounds

  1. Barbell push press x 20
  2. Face pulls x 20

Super Set x 4 rounds

  1. Shrugs x 12
  2. Wide grip upright row x 12

Super Set x 4 rounds

  1. Farmers Carry x 1 lap
  2. Crucifix Holds x 45 sec
Athletes

Gorilla Strong

Yoke Carry x 6 trips

Axel Clean & Press 8 x 2

Farmers Carry x 6 trips

Athletes

Body Building Workout

CHEST

Pushups x 75

Bench Press 5 x 3

Incline Single Arm DB Press 4 x 10/arm

Plate squeeze and press 4 x 20

Cable Cross Overs 3 x 25

Dips x 50

Athletes

Gorilla Strong

Tire flips x 30

Hussafel Stone Carry x 6 laps

Crucifix Hold 3 x max time

Athletes

Spartan Challenge

Max unbroken sandbag squats

Men 200#

Women 150#

Athletes

Body Building Workout

LEGS

BW squats x 75

Walking Lunges 4 x 12/leg

Goblet Lateral Lunges 4 x 12/leg

Back Squat 5 x 3

Hamstring Curls 4 x 12

RDL's 4 x 12

Calves on Stairs 6 x 10

Athletes

Conditioning Workout

At your own pace complete

40 Deadlifts

50 Squats

60 Bench press

8 Trips yoke push

Athletes

Strongman Workout

WOD: Logs, tires and stones oh my.


Barbell Warm-up:

20 back squats

20 bent over rows

20 good mornings

20 overhead press.

Working Set:

Vertical Log Carry 3 laps (~120 yards)

Tire Flips 2 x 60 sec AMRAP

Natural Stone Press 4 x 2 reps

Stone over Bar x 12 reps

Athletes

Conditioning Workout

EMOM 30 Min

  1. 5 Trap Bar Deadlift (RPE 8)
  2. 30 Wallballs
  3. 40 Jumping Split Lunges
  4. 20 Ab Rollouts
  5. AMRAP Burpee Ladder Row

Cash Out

10 Walk Walks

Athletes

Spartan Challenge

Death By Burpee + 20 yard run

Min 1: Burpee + 20 yard run

Min 2: Burpee + 20 yard run x 2

Min 3: Burpee + 20 yard run x 3

Increase every minute until you cannot.

Athletes

Body Building Workout

Shoulderz

Giant Set 4 sets x 12 reps

  1. Front Raise
  2. Lateral Raise
  3. Reverse Flies

Barbell Push Press 3 sets x 20 reps

Arnold Press 3 sets x 10 reps

Wide Grip Upright Row 3 sets x 12 reps

Athletes

Gorilla Strong

Log Press 2 x 60 sec AMRAP

Yoke Holds 3 sets x 60 sec

Back Extension + Stone Row 3 sets x 8 reps

Athletes

Strongman Saturday

Barbell Warm-up:

20 DL's

20 Bent over rows

20 Push press

20 Back squat

20 good mornings

Working Set:

Zercher Yoke Carries x 6 trips

Log clean & press 2 sets x 60 second AMRAP

Axel Deadlifts - no straps x build to max single

Plate pinch and hold 3 x max time or 90 sec

Stone to platform x 12 reps