Barbell Warm-up Olympic Lifting: Today’s focus is on solid technique and dialing in your positions. Do not go too heavy and struggle through reps. Start with the high hang and go into the mid hang without dropping. You can quickly reset on the floor before the “floor” rep. Every 90sec x 8 sets 3-Position Snatch...Read More

If you did Murph or Morrison yesterday and feel a bit sore and/or tired, please take today at about 70%. There’s no Rx on the workout and you have options for #’s of reps. Go by feel and get a good sweat. Warm-up Strength: Every 2min x 10min (5 sets) Front Rack Reverse Lunges x...Read More

Reminder that we have one class at 9:30am. We already have a waitlist for this class. Please make sure you have reserved a spot. You have the option of doing Murph or Morrison today. And, you can complete the full workout or choose to partner it, do half on your own, or find a rep/time...Read More

Warm-up Strength: Back Squat Every 2:30 x 5 setsSet 1 – 5 x 75-80% of 1-RMSet 2 – 3 x 85-90%Set 3 – 1 x 90-95%Sets 4-5 – 3 x 85-87% Conditioning: For Max Reps 1min of Thrusters 95/65 1min of Lateral Burpees Over the Barbell 1min of Toes to Bar Rest 1min 1min of...Read More

Mobility: Thoracic Openers Skill: Rope Climb Technique Review Conditioning: Every Minute on the Minute x 20min 1- Rotational Ball Slams x 14-16 reps 2- 5 Deck Squats with Slam Ball + Plank or Handstand Hold in remaining time 3- Rope Climb x 1-3 reps 4- Row, Bike, Ski or Run x 60sec 5- RestRead More

Barbell Warm-up Olympic Lifting: Take 20min to build to a 1RM Clean and Jerk Strength Finisher: Every Minute on the Minute x 12min 1- Alternating Front Rack Reverse Lunges x 12 reps @2011 2- Alternating Single-Arm Dumbbell Press x 12 reps @2011 3- Strict Toes to Bar x 6 reps with a 2-3sec negativeRead More

Warm-up Strength: Take 15min to build to a heavy Bench Press Conditioning: These should be fast, sprinty sets that take less than 90sec. If you are 90sec+, please reduce the calories on the erg or bike. If you are in the middle of a round at the 7:30 mark, switch over to the same rep...Read More

Last Monday of Murph prep before the real deal. Today is pretty high volume so if you are newer to the gym, please talk with your coach about scaling appropriately. This must be done chipper style, so you are going to feel it on the push-ups. Slow down, do small sets, stick with your standards...Read More

Warm-up Strength: Back Squat Every 2:30 x 5 setsSet 1 – 5 x 75-80% of 1-RMSet 2 – 3 x 85-90%Set 3 – 1 x 90-95%Sets 4-5 – 4 x 83-87% Conditioning: This is meant to be a FAST, unbroken sprint. You should only need to put the barbell down when you are switching movements....Read More

Mobility: Wrists & Forearms Skill: Handstand Walk Progressions Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run 20 Med Ball Cleans 20 Straight Leg Raises with Ball in Press 20 Walking Lunges with Ball 20 Russian Twists with Ball 25-50ft Handstand Walk or 5 Wall WalksRead More