Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3: Mid-Thigh Clean + Clean from 2” Below the Knee Sets 4-6: Clean Lift Off x 2 + Clean *Pull to the kneecap and pause for 2 seconds, return barbell to ground, repeat again, return barbell to ground, then perform a full clean Conditioning: No Rx...Read More

Warm-up Strength: Strict Press 3×6 Rest 2min between sets You can increase across the 3 sets Conditioning: 1000/800m Row 30 Hang Power Cleans 95/65 30 Push Press 30 Lateral Burpees Over the Barbell 1000m Run Time Cap 25min *Second option with less weight, step-over burpees, and shorter runRead More

We will be closed on Labor Day. Enjoy the holiday and we will see you for a regular schedule on Tuesday. Note: The clean progressions from Monday have been moved to Wednesday this week.Read More

Warm-up Strength: Every 2min x 8min 10 Dumbbell Front Rack Reverse Lunges + Farmer’s Carry + 10 Dumbbell Deadlifts Conditioning: Against a 3-minute clock, perform as many reps as possible of:400/320 Meter Row10 Deadlifts (225/155lbs)Max Chest to Bar Pull-Ups in the remaining time.Rest 3 minutes between sets and repeat for a total of THREE sets....Read More

Mobility: Thoracic Openers Midline/Stability: Every Minute on the Minute x 12min. Work for 30sec each minute 1- Single Leg Hip Thruster R 2- Paloff Press R 3- Single Leg Hip Thruster L 4- Paloff Press L Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run, Row, Ski, Bike 10 Parallette Pass...Read More

Warm-up Conditioning: Every 10min x 30min (3 sets) for times:20/15 Calorie Assault Bike10 Burpee Box Jump-Overs (24/20)20 Toes-to-Bar30 Wall Ball Shots (20/14)400 Meter Run Today’s workout is all about how hard you can push, recover in a short window, and then repeat the effort. Ideally you are finishing around 7-8 minutes and giving yourself about 2-3...Read More

Warm-up Gymnastics Skills: Every Minute on the Minute x 6min 1 – Wall-Facing Handstand Marching x 20-30 reps 2 – Backward Bear Crawls x 40ft Every Minute on the Minute x 6min 1 – Donkey Kicks x 5-10 reps 2 – Straight Leg Bottom Balance x 30sec Strength: Strict Press 3×8 Rest 2min between sets...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3: Mid-Thigh Clean x 2 Sets 4-6: Mid-Thigh Clean + Clean from 2” Below the Knee Strength: Find a partner of equal front squat strength and start on different stations. Squats are from the rack and can be as heavy as you want as long as...Read More

Warm-up Strength: Every 2:30 x 3 sets 10 Back Rack Reverse Lunges immediately followed by 10 Jumping Lunges* *Go for height and explosiveness Conditioning: Barbell should be light enough so that the power cleans and thrusters are done in unbroken sets. 4rds 10 Power Cleans 95/65 5 Lateral Burpees Over the Barbell 10 Thrusters 5...Read More

Mobility: Chest Skill: Strict Ring Muscle-up Progressions Conditioning:   Every Minute on the Minute x 20min 1- Single Arm Dumbbell Hang Clean and Jerk x 5-8 each arm 2- 5 Push-ups + 10 Dumbbell Plank Pull Throughs 3- Run, Row, Bike, Ski x 60sec 4- Rest Option 2: Stroke Rate RowRead More