Warm-up Strength: Every 90sec x 6 sets Split Jerk x 2 reps with a 2sec pause in receiving position Conditioning: 3rds for time 200m Run 20 Air Squats 8 Strict Handstand Push-ups @10:00 on the clock, For time 600m Run 60 Air Squats 24 Strict Handstand Push-upsRead More

Warm-up: 200m Run then 3rds of: With an empty barbell, 4 Romanian Deadlifts 4 Back Rack Kang Squats 4 Back Rack Lunges 8 Birddogs (slow & controlled) Strength: Sumo Deadlift 4×4 @3113 Conditioning: 1000/800m Row Then 3rds of: 15 Deadlifts 45 Double-undersRead More

Warm-up Strength: Back Squat 6×70% 5×80% 2×90%, 1-2×95% Conditioning: As many Rounds and Reps as Possible in 12min of: 6 Chest to Bar Pull-ups 9 Dumbbell Hang Power Cleans 12 Alternating Reverse LungesRead More

Nasal Breathing Warm-up: You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t...Read More

Mobility: Hips Midline/Stability: 3 sets Alternating Cossack Squats x 12 reps Ring Support Hold x 10sec + 4sec Negative x 4 total reps Superman Punches x 15 reps False Grip Ring Rows x 5 reps + Isometric Hold at Chest x 20sec Conditioning: Reminder: If you have come in 3 days in a row OR...Read More

Barbell Warm-up Olympic Lifting: Every 30sec x 10min Power Clean x 1 rep @70% (20 reps) Stay with the same weight the whole time. Focus should be a good, clean reps. Make the last one look just like the first one. Strength: Back Squat 8×65% 6×75% 4×85% 2-3×90% Strength Finisher: 2-3 sets 20 Russian Kettlebell...Read More

Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Chest to Bar Pullup x 6 reps 2- Strict Handstand Push-ups or L-seated Dumbbell Press x 6 reps Conditioning: 75 Dumbbell Hang Curtis P’s *Every 3min, starting at 3:00, 100m Sprint Rx+50/35 Rx 35/25Read More

As a reminder, we will be closed on Monday July 4th. Enjoy the holiday with friends and family and we will see you back in class on Tuesday!Read More

Warm-up Strength: Bench Press 3-3-3 Conditioning: Every 90sec x 27min (3 sets) of:Station 1 – Alternating Front-Racked Reverse Kettlebell/Dumbbell Lunges x 16-20 repsStation 2 – Alternating Single-Arm Dumbbell Press x 6 reps each arm @2111 Station 3 – Pulsing Kettlebell Sumo Squats x 8 reps Station 4 – Supinated-Grip Bent-Over Barbell Row x 8 reps...Read More

Mobility: Ankles Skill: Pistols Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 10 Parallette Pass Thru with Push-up & Dip 20 Alternating Pistols or Pistol Modification 10 Donkey Kicks 20 Tuck-up to V-up ComplexRead More