Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Pull-up x 6-8 reps 2- Strict Press x 6-8 reps Conditioning: Last Done 2/24/20 Death by Thruster Rx 95/65 Rx+ 135/95 Complete 1 Thruster on the first minute, 2 on the second and so on until you cannot complete the reps within the minute....Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Hang Clean + Clean Lift Off + Clean Conditioning: Last Done 1/15/21 Cindy + Power Clean & Jerk As Many Rounds and Reps as Possible in 12min of: 1 Round of Cindy + 2 Power Clean & Jerk (135/95) 1 Round of Cindy + 4 Power Clean...Read More

Mobility: Hips Midline/Stability: 4 sets Seated Compression Pikes x 15-20 reps Superman Punches x 10-15 reps Overhead Bamboo Hold x 30-45sec Conditioning: Every Minute on the Minute x 20min 1- Ball Slam x 10 reps + Russian Twist x 10 reps 2- Rope Climb x 1-3 reps 3- Parallette Pass Thru’s x 6-10 reps4- Max...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squats 4 Muscle Snatch 5 Overhead Squats 45sec Hollow Hold Strength: Every 90sec x 8 sets 1 and ¼ Front Squat x 2 reps Conditioning: 4rds for total time 6 Hang Power Snatch 8 Overhead Squat 32 Double-unders Rest 1min Rx 95/65 Rx+ 135/95 Finish:...Read More

Warm-up: 200m Run then 3rds of: 5 Romanian Deadlifts 5 Kang Squats 5 Tempo Push-up @1111 Strength: Deadlift 8×50% 6×60% 4×70% 2×75% 2×80% Conditioning: 500m Row 400m Run 30 Lateral Burpees Over the Barbell 20 Deadlifts 10 Inverted Burpee to Wall Finish: 3 sets20 Single Leg Alternating V-Ups20 Pike Overs20 Flutter Kicks (each leg)Rest 90secRead More

Warm-up Strength: Every Minute on the Minute x 12min 1- Barbell Front Rack Reverse Alternating Lunges x 12-16 reps   2- Strict Supinated Grip Chest to Bar Pull-ups x 6-8 reps 3- Push Press x 8 reps Conditioning: Gains are made outside of our comfort zones. Don’t let your mind hold you back. As many...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Clean High-hang, mid-hang, floor. Conditioning: “Fran” 21-15-9 Thrusters 95/65 Pull-ups 7min TIME CAP Finish: If time allows after the two heats, try to get in a 10min nasal breathing cool down in the form of rowing, biking, skiing or jogging- or a mix of them.Read More

Monday April 4th Warm-up Strength: Every Minute on the Minute x 12min 1- Dumbbell Front Rack Walking Lunges x 16-20 steps  3- Strict Supinated Grip Chest to Bar Pull-ups* x 6-8 reps 4- Strict Handstand Push-ups x 6-8 reps Conditioning: “Helen” 3rds 400m Run 21 Kettlebells Swings 53/35 12 Pull-ups *Please watch our KBS standards...Read More

Barbell Warm-up Olympic Lifting: More technique and positioning work. This should be an unbroken complex. Every 2min x 12min Power Snatch + Hang Squat Snatch + Overhead Squat Conditioning: 7rds 7 Power Snatch 95/65 7 Box Jump 24/20 Rest 1min then, 500m Row or 400m RunRead More

Mobility: Wrists and Forearms Skill: Handstand Walks Conditioning: As Many Rounds and Reps as Possible in 18min of: 30 Russian Kettlebell Swings 30 Sit-ups anchored to kettlebell 30sec of Handstand Walking/Marching or Shoulder Taps 30 Walking Lunges holding kettlebell 30sec of Handstand Walking/Marching or Shoulder Taps 30 Straight Leg Raises holding kettlebell behind head 300m...Read More