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

Mobility: Lats and Biceps Skill: Rope Climb Technique Review Conditioning: As Many Rounds and Reps as Possible in 18min of: 600m Run, Row, Ski or 45/30 Bike 16 Single Dumbbell Walking Lunges (8R/8L)* 12 Dumbbell Plank Pull Throughs 2-4 Rope Climbs *Hold dumbbell: farmers carry, front rack, overheadRead More

Barbell Warm-up Olympic Lifting: Percentages based on Power Clean and Jerk. Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @60-65% Rest 1min Every Minute on the Minute x 3min Mid-Thigh Power Clean + Jerk @65-70% Rest 1min Every Minute on the Minute x 3min 2in Below Knee Power Clean...Read More

Today is a gymnastics strength and skill day. Focus on your quality of movement and technique in both sections. Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Supinated Grip Chest to Bar Pull-ups* x 5-8 reps 2- Strict Handstand Push-ups or L-seated Dumbbell Press x 5-8 reps *Use a slightly wider grip...Read More

Warm-up Strength: Bulgarians- The tempo is the priority. 3 seconds down, 1 second at bottom, 1 up, and 1 pause at top. 6sec per rep = 36sec of work. Only add weight if you can maintain the tempo. Hold dumbbells farmer’s style. Every Minute on the Minute x 12min 1- Bulgarian Split Squats x 6...Read More

Warm-up Strength: Day 1 of a new back squat cycle. The first few weeks will focus on tempo. Use this time to dial in your positioning, with a big focus on getting below parallel with the 2 second hold and lighter weights. The percentages are based on your regular back squat. If you don’t know...Read More

Mobility: Shoulders and Lats Skill: Bar Muscle-up Progressions Conditioning: You can alternate between running, rowing, skiing. As Many Rounds and Reps as Possible in 18min of: 200m Run, Row, Ski 20 Ball Slams 20 Straight Leg Raises with Ball in Press 100m Run, Row, Ski 10 Med Ball Clean with Slam Ball 10 Deck Squat...Read More

Barbell Warm-up Olympic Lifting: Day 1 of a new cycle of Power Clean and Jerk. The first few weeks should be focused on dialing in technique when the weight is light. The jerk can be a power or split jerk and can change as it gets heavier. The percentages are based on your Power Clean...Read More