News and WODS

Benefits of Kettlebell Swings for Every Type of Athlete

The kettlebell swing is a versatile exercise that builds power, work capacity, and fitness. Kettlebell swings have a wide application to many athletes, and they can be done with minimal equipment and space. For such reasons, the kettlebell swing has been embraced by...

Improving Your Toes To Bar

From crunches and sit-ups, to planks and toe touches, there are endless ways to work the abs. But it’s the upper abs and obliques that tend to get all the love from the most popular ab exercises. While the lower abs may be harder to target, ditching lower ab movements...

Tips For A Better Squat Clean

The squat clean is a hugely important exercise for building full body strength, health and fitness. In comparison to the power clean, the squat clean requires faster hip and elbow turnover as well as placing a higher demand on speed, footwork, and hip mobility. THE...

Sore Muscles?

Skipping out on leg day because you’re still recovering from chest and tris? We get it. We’ve all played hooky on a workout when our muscles are just not feeling up to it. When just getting dressed, squatting down to the toilet, or picking up your bag feels worse than...

Overhead Lunges: An Overview

Also Known As: Walking overhead lunge, weighted overhead lunge Targets: Core, quads, glutes, traps, hamstrings, hip flexors Equipment: Weights (e.g., medicine ball, dumbbells, plate) The overhead lunge is a weighted variation of the basic lunge that uses nearly every...

10 Reasons Why Everyone Should Master the Power Clean

The power clean. An Olympic weightlifting move that looks every bit as impressive as it feels – but let’s face it, you don’t work out just to impress everyone at the gym. Luckily, executing the perfect power clean brings far more than just bragging rights. Performed...

Why We Love The Push Press

The push press is a versatile movement that can develop great amounts of muscle mass, strength, power, and overall athletic performance for nearly every athlete. In this article we will discuss five very specific reason why every strength, power, fitness, and sports...

Better Box Jumps

Box jumps have long been an integral part of functional movement training. Like running, box jumping is one of those things that looks simple but is often dangerous when performed the wrong way. However, it can be very effective when performed the right way. Practice...

Sumo Deadlift High Pulls

In this article we will discuss the sumo deadlift high pull, a powerful posterior chain exercise that can increase strength and hypertrophy of the hips, hamstrings and back; and more. Below we will discuss five main benefits of the sumo deadlift high pull, which are...

The BEST Ways to Improve your Strict Pull Up Strength

Still struggling with that elusive first pull up? Or simply want to improve this part of your fitness? Are you constantly frustrated about your strict pull up strength? ​ Picture yourself finally getting your chin over the bar…Imagine the joy on your face, and the...

Improving Your Squat Clean

The squat clean is a hugely important exercise for building full body strength, health and fitness. In comparison to the power clean, the squat clean requires faster hip and elbow turnover as well as placing a higher demand on speed, footwork, and hip mobility. THE...

How to Improve Your Burpees

There’s no question that burpees are one of the best exercises of all time. Not only do burpees work pretty much every muscle in your body, they’re also an incredible conditioning exercise, and will get you functionally fit like no other exercise can. But whether you...

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