The Hero Course Shirts!

The Hero Course Shirts are now available for pre-purchasing. 50/50 soft black material with flag on the sleeve (the stars will be on the front of the sleeve – not shown in this picture).  The cost of the shirt is $35 because ALL PROCEEDS will be sent to the Military Warriors Support Foundation. Help us support our veterans.

ORDER HERE

Coming Soon!

MAD Training Camp!

September 29-30

This training camp is for competitive athletes – more details to come soon!

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release

Skill
Muscle up transitions/muscle ups

Strength
Clean pulls.

As slow as possible floor to knee then accelerate up the thigh and explode at the hip.

3-3-3-3-3

Wod
Amrap in 5 minutes
5 chest 2 bar pull ups
10 hand release push ups

Rest 3 min
Then
3 rounds for time of
50 double unders
21 toe 2 bar

Mad mobi
calf stretch
lat band stretch
Frog legs
Press ups

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