Strength:  ALL Speed DL 6x1x 60% Conjugate: A1:  Banded  Bench 5x3x 50%+purple or red bands A2:  Two handed KB bent over rows 5x10x 55/70# B1: Explosive push-ups 3×10 on 45# plates (stack 2 on each side) B2: Rack band pulls 3×20 (put band around pull-up bar and with hands 12 inches apart pull band to […]

Murph 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run *You may break up pull ups, push ups, and squats however you want as long as you complete all the reps. This may be done as a team or individually.

We are closed MONDAY to honor Memorial Day…Howerver Coach Trotter has offered to open the gym @ 9am for any of those that would like to take on MURPH 1 mile run 100 Pull ups 200 Push ups 300 Body Squats 1 mile Run *The pull ups, push ups & squats can be broken up […]

Strength – M/E Lower Rack Pull Watch Video  Conjugate A1) Bands from front Good Mornings (one leg infront) 3×8 each leg B1) Banded GHD 3×10 C1)Banded march on rings (march for 1:00/good mornings 30sec) x2 D1) PVC Stiff legged snatch grip DL 2×50 D2) ME T2B x2 GPP 4 Power Cleans 100 M sprint (Mailbox) […]

Hey guys there will be no mobility tonight. Sorry for last minute cancel! Get on your rollers and balls tonight! Enjoy your families 🙂 see you next week