10/16/19
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Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

______________________________________________________________

Warm Up:

3X:

10 Ring Rows

3R/3L- Seesaw Walk

60M Power Skip

Conditioning:

“Chelsea”

EMOM 30:

5 Pull Ups

10 Push Ups

15 Squats

CORE WOD

Recovery:

Coach-Led Stretching

10/15/19
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Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

______________________________________________________________

Warm Up:

3X:

10 Empty Barbell Bent Over Rows

1 Minute Deadbug

10M Spiderman Crawl

Back Squat: 50 Squats w/ 70%

Get to 50 anyway you want, this is a full send on each set

Bootcamp:

AMRAP 10:

10 Calories on Rower

10 Burpees Over Rower

10 TTB

Conditioning:

4X:

20 DB Thrusters

Run 200M

Auxiliary:

5 X 10 DB RDL on Pit Shark

10/14/19
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Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

______________________________________________________________

Warm Up:

Snatch Warm Up

Dynamic Pull:

Every Other Minute for 12 Minutes: Snatch Pull/ Snatch From Below Knee w/ 80%

Bootcamp:

Odd/ Even 12:

Even: 20 Plyo Skiers

Odd: 10 Ball Slams

Conditioning:

AMRAP 10:

3 Snatches (135/95#) (or 6 DB Snatches)

6 Box Jump Overs

9 Deadlifts (135/95#)

12 Suitcase Deadlifts w/ 2 KB's

Auxiliary:

2 X 10 Rack Pulls From 1'' Above Knee

10/10/19
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Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

______________________________________________________________

Warm Up:

3X:

5 Pull Ups

3R/3L- Spiderman Complex

1 Minute Deadbug

Low Body Push:

Back Squat: 50 squats w/ 65%

Get to 50 anyway you want, this is a full send on each set.

Bootcamp:

AMRAP 12:

20 Wallballs

10 Slam Balls

Conditioning:

4X:

20 Front Rack Lunges w/ DB's

5 Bar MU’s

Auxiliary Work:

4X:

10 Pit Shark Squats

10 Hug a Twinkie

10 DB RDL- 3/4 Reps, Never Come Off Tension

10/09/19
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Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

______________________________________________________________

Warm Up:

3X:

10 DB RDLs

10 Ring Rows

3R/3L- Seesaw Walk

Conditioning:

3X:

30 Seconds On/30 Seconds Off, 2 Rounds Per Station Before Switching

Max KB Swings

Max Slam Balls

Max Burpees

Max Inertia Wave

10/08/19
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Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

______________________________________________________________

Warm Up:

3X:

:30R/ :30L- Captain Morgan

10 Push Ups

60M Power Skips

Upper Body Press:

DB Incline Bench: 5 X 8, One Set Every Other Minute

Conditioning:

AMRAP 20:

Bike 1 Mile or Row 1500M

10 Bench Presses w/ BW or 3/4 BW

10 Strict Pull Ups

20 KB Swings

Auxiliary Work:

4X:

10 DB Decline Bench

10/07/19
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Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

______________________________________________________________

Warm Up:

Clean and Jerk Warm Up

Dynamic Movement:

EMOM 15:

1 Clean and Jerk w/ 80-85%

Bootcamp:

AMRAP 20:

20 Split Squat Per Leg

20 DB RDL

10R/10L Single Arm Thrusters

Conditioning:

5X:

5 Hang Squat Clean Thrusters (135/95) (or use DBs)

Run 200M

Auxiliary Work:

Deadlift: Build to a 5-Rep Max

Then, Max Reps w/ 80% of 5-Rep Max

10/04/19
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Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

______________________________________________________________

Warm Up:

Snatch Warm Up

Dynamic Pull:

EMOM 15:

1 Snatch w/ 80-85%

Bootcamp:

20 Russian KB Swings

15 Calories on Bike

10 GHD Sit Ups

Conditioning:

4X:

10 OHS (115/85#)

50 Doubles

Auxiliary Work:

3X:
DB Row 10, Heavy

DB Lat Pull Over 10, Not Heavy, good stretch

10/03/19
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Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

______________________________________________________________

Warm Up:

3X:

10 Empty Barbell Strict Press

10 4-Way Deadbugs

10 Ring Rows

Upper Body Push:

Incline Bench: 2 Warm Up Sets, Find Working Weight

5 X 5, Same Weight for All Sets

(Bootcamp: Use DB’s)

Conditioning:

In 8 Minutes, Row 1000 M

then, With Remaining Time, Max Rounds:

60M Front Rack Slam Ball Carry

10 FS w/ Slam Ball

Auxiliary Work:

DB Flat Bench: 5 X 8

DB Decline Bench: 4 X 8

10/02/19
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Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

______________________________________________________________

Warm Up:

3X:

5 Way Medball Circuit

1 Minute Deadbug

Conditioning:

“Karen”

150 Wallballs

CORE WOD

Recovery:

Coach-Led Stretching