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 ar... Continue Reading

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 & squat... Continue Reading

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 ... Continue Reading

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