Nasal Breathing Warm-up: With an Empty Barbell, As Many Rounds and Reps as Possible in 10min of: 60sec Row, Ski, Bike or Run 10 Thrusters 10 Shoulder Taps 10 Front Rack Reverse Lunges 10 Bent Over Rows Strength: Every 2min x 6min Shoulder Press 3×8 @70-75% You can increase across the 3 sets but only...Read More

Warm-up Strength: Every 45sec x 12 sets Deadlift x 1 rep @75% Conditioning: No Rx today. Use the time to work on some skills such as: Switching hands/dumbbell in the air vs. on the ground, NO single-unders, higher skill pulling movement. Every Minute on the Minute x 20min 1- 8 Alternating Dumbbell Snatches + 20...Read More

Warm-up Strength: Every 2min x 10min 16 Dumbbell* Walking Lunge Steps *Hold one dumbbell in the front rack position and the other in farmer’s carry, switch after 8 steps. Conditioning: 1000m Run 50 Single Dumbbell Box Step Overs 50/35 24/20in 30 Toes to Bar (Hanging Knee Raises 35/25lbs) Time Cap 14minRead More

Mobility: Ankles Skill: Double-unders If you are very proficient at double-unders, then do the following: Every Minute on the Minute x 10min 30sec of Crossover Practice, 30sec Rest Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run, Row, Ski or 21/18 Calorie Assault Bike 20 Russian Kettlebell Swings 20 Straight Leg...Read More

Warm-up Strength: Build to today’s 3RM Tempo Front Squat @33X1 Every 2:30 x 5 sets 3 Tempo Front Squats @33X1 Conditioning: You have a 4min work window and 3min rest between sets. The goal is to finish the set in approximately 3:00-3:45 with a time cap of 4min. per set. The quicker you finish, the...Read More

Midline/Stability: 3 sets for quality of:30sec Ring Support HoldRest 30sec30sec Nose to Wall Handstand HoldRest 30sec30sec Prone Plank HoldRest 30sec Immediately followed by, 3 sets for quality of:Bottoms-Up Kettlebell Carry x 1 gym length per armRest 30sec25 Elbow JacksRest 30sec25 Weighted Side Bends (each side) Rest 30sec Strength: Every 2min x 6min Shoulder Press 3×10...Read More

Warm-up: Strength: Every 45sec x 12 sets Deadlift 1 rep @70% Conditioning: Stimulus- Short fast, unbroken sprints. The barbell is light so you should be able to pick it up right away and knock out your reps unbroken. Same idea on the gymnastics- low reps, unbroken. Note the middle couplet is only ONE round. Rx...Read More

Warm-up Today’s focus is on the glutes and posterior chain with a little bit of midline/stability woven in. Focus on quality of movement and go as heavy as possible on the hip thrusters, lunges and RKBS. Strength Part 1: 3 sets of:Barbell Hip Thrusters x 8 reps @2112immediately followed by…Barbell Hip Thrust Iso-Hold x 15-30secRest...Read More

Mobility: Thoracic Openers Skill: Bar Muscle-ups Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run, Row, Ski or 21/18 Calorie Assault Bike 18 Dumbbell Floor Press 16 Alternating Curtsy Squats 14 Dumbbell Pike Overs 12 Renegade Row* 10 Single Dumbbell Goblet Squats *Row R, Push-up, Row LRead More

Barbell Warm-up Strength: Every 2min x 12min Overhead Squat Sets 1-3: 4 reps Sets 4-6: 3 reps Conditioning: Every year at the end of October we complete the workout, Grace. This workout is typically associated with Breast Cancer Awareness month. Feel free to wear your pink! Grace 30 Clean and Jerks 135/95 Notes for Grace:4min...Read More