Mobility: Wrists and Forearms Skill: Handstand Walking Progressions Conditioning: Every Minute on the Minute x 16min 1- 10 Ball Slams + 30sec Wall Sit 2- 20 Russian Twists with Ball + 10 Leg Raises with Ball in Press 3- Run, Row, Ski, Bike x 60sec 4- RestRead More

Warm-up Conditioning: Last Done 5/8/23 Time Cap 28min “The Montgomery” 100 Double-unders 90 Flutter Kicks* 80 Air Squats 70 Sit-ups 60 Kettlebell Swings 53/35 50 Burpees 400m Run 30 Box Jump 24/20 20 Power Cleans 135/95 10 Chest to Bar Pull-ups Courtesy of Jennifer Montgomery from 4/30/2012 *Large flutters to 90 degrees and heel goes...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min 2-Position Snatch (High Hang, Mid-Thigh Hang) It’s a full squat, but only go as low as your mobility allows. Conditioning: As Many Calories as Possible in 12min of: Max calories on any machine– Every 2:00, including 0:00, complete 16 Alternating Dumbbell Snatches (50/35)Read More

Warm-up Strength: Every 2min x 10min Tempo Back Squat @ 32X1 2-2-2-1-1 Then rest 2min and complete one set of: 1 Tempo Back Squat @ 32X1 + 2 Back Squats (no tempo) Increase across the sets as long as you are holding the exact tempo. Conditioning: 750m Run 50 Alternating Front Rack Reverse Lunges 95/65...Read More

Warm-up Strength: 4 sets Deadlift x 8 reps Rest 2min between setsStart your first set around 70% and build. Deadstop and release tension between every rep. Then, get tight, take a breath, and lift the bar while keeping proper technique. Conditioning:10 Power Clean and Jerks 135/9515 Wall Ball Shots 20/14 to 10ft15 Chest to Bar...Read More

Mobility: Thoracic Openers Midline/Stability: Every Minute on the Minute x 12min. Work for 30-45sec each minute 1- Copenhagen Side Plank R 2- Paloff Press R 3- Copenhagen Side Plank L 4- Paloff Press L Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run, Row, Ski 20 Russian Twists with Plate 10...Read More

Warm-up Strength: Every 2min x 10 min Barbell Front Rack Reverse Alternating Lunges x 12 reps Conditioning: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals per movement. Each movement’s score is the LEAST number of reps performed in any of the eight intervals per movement. No...Read More

Warm-up Skill: Bar Muscle-up Progressions Conditioning: Two-person team for total calories. In a 2min window, 12 Burpee Box Jump Overs 24/20 + Max Calorie Row Complete a total of 4 rounds eachRead More

Warm-up Strength: Every 2min x 10min Tempo Back Squat @ 32X1 3-2-2-2-1 Then rest 2min and complete one set of: 1 Tempo Back Squat @ 32X1 + 2 Back Squats (no tempo) Increase across the sets as long as you are holding the exact tempo. Conditioning: More barbell cycling today with some different movements. If...Read More

Warm-up Strength: 3 sets Deadlift x 10 reps Rest 2min between setsStart your first set around 50% and build or begin at the heaviest weight from last week. Deadstop and release tension between every rep. Then, get tight, take a breath, and lift the bar while keeping proper technique. Conditioning: Against a 2-minute clock, for...Read More