Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Clean High-hang, mid-hang, floor. Conditioning: “Fran” 21-15-9 Thrusters 95/65 Pull-ups 7min TIME CAP Finish: If time allows after the two heats, try to get in a 10min nasal breathing cool down in the form of rowing, biking, skiing or jogging- or a mix of them.Read More

Monday April 4th Warm-up Strength: Every Minute on the Minute x 12min 1- Dumbbell Front Rack Walking Lunges x 16-20 steps  3- Strict Supinated Grip Chest to Bar Pull-ups* x 6-8 reps 4- Strict Handstand Push-ups x 6-8 reps Conditioning: “Helen” 3rds 400m Run 21 Kettlebells Swings 53/35 12 Pull-ups *Please watch our KBS standards...Read More