Mobility: Wrists and Forearms Skill: Handstand Walk Progressions Conditioning: Every Minute on the Minute x 20min 1- Box Step-ups* x 45sec 2- 25-50ft Handstand Walk or 30-45sec Handstand Marching (box or freestanding) 3- Bike, Row, Ski, or Run x 60sec 4- Rest or Active Rest in Hollow or Plank x 30sec *No higher than 20in...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 10min (5 sets) 3-Postion Power Clean + 1 Jerk @60-70% (High Hang Power Clean + Mid Hang Power Clean + Power Clean + 1 Jerk) Every 2min x 8min (4 sets) Clean Lift Off + Power Clean + Jerk @70-80% Conditioning: Last Done 7/27/22 “Fran-ish” 45 Thrusters (95/65)45...Read More

Warm-up Strength: 4 sets Barbell Front Rack Reverse Alternating Lunges x 10 reps @2111 Rest 2min between sets Conditioning: As Many Rounds and Reps as Possible in 3min of: 10 Sumo Deadlift High Pulls 95/65 10 Lateral Burpees Over the Barbell Rest 2min As Many Rounds and Reps as Possible in 3min of: 10 Ball...Read More

2 person team, 1 person working at a time, split reps evenly 343 Double-unders 184 American Kettlebell Swings 92 Dumbbell Front Squats 65 Dumbbell Push Press 60 Box Jump Overs  40 Dumbbell Power Clean and Jerks   2001m Run or Row The # of reps represent the number of lives lost:  343- Firefighters 184- Flight...Read More

Warm-up Strength: Tempo Back Squat @32X1 3×65, 2×70, 2×75, 1×80, 1×82% Followed by one set of 1 Tempo Back Squat @32X1 + 2 Back Squats (no tempo) @85% Conditioning: Today’s conditioning is about wall ball accumulation into an all-out sprint. We expect a little bit of drop-off as the lactic acid builds up, but you’ve...Read More

Warm-up Strength: Push and Pulling Strength Every Minute on the Minute x 9min1- Dumbbell Bench Press x 5 reps @21X12- Tempo Push-Ups x 10 reps @11113- Banded Triceps Pushdowns x 20 repsRest 1min Every Minute on the Minute x 9min1- Strict Pull-ups x 6-8 reps2- Alternating Dumbbell Hammer Curls x 16 reps3- Straight Arm Banded...Read More

Barbell Warm-up Olympic Lifting: Every Minute on the Minute x 4min High Hang Power Clean + Mid Hang Power Clean + Jerk @60-70% Rest 1min Every Minute on the Minute x 4min Clean Lift Off + Power Clean + Jerk @65-75% Rest 1min Every Minute on the Minute x 4min Power Clean + Jerk @75%...Read More

Warm-up Midline: 3 sets for quality of:20sec Ring Support HoldRest 30sec40sec Nose to Wall Handstand HoldRest 30sec60sec Prone Plank HoldRest 60sec Conditioning: Time Cap 25min Rx 35/25 Rx+ 50/35 200m Run 30 Alternating Dumbbell Snatches 200m Run 30 Dumbbell Goblet Squats 200m Run 30 Dumbbell Box Step-overs 24/20 200m Run 30 Burpee Box Jumps with...Read More

Reminder that we are closed on Labor Day. Enjoy the holiday with friends and family. See you Tuesday! For those of you looking for a little sweat session on Monday, here are a few Hero workouts that can be done at home, without equipment. Enjoy! Maupin  4 rounds for time of: 800m Run 49 Push-ups...Read More

Warm-up: Strength: Same % on the tempos, but the 3 no tempo reps are heavier than last week. Tempo Back Squat @32X1 3×65, 2×70, 2×75, 1×80, 1×82% Followed by one set of Back Squat x 3 reps @85% with No Tempo Conditioning: 50/35 Assault Bike Calories Then, 3rds 10 Deadlifts 225/155 10 Lateral Burpees Over...Read More