Group Dynamic Warm-up Conditioning: Wednesday Grinder! 5rds for time 400m Run 30 Russian Kettlebell Swings 25 Goblet Squats 20 Box Jump Overs 30min Time Cap Finish: 3 sets 40sec Hang Sequence from Rig Single Leg Calf Raises @3030 x 8-10 repsRead More

Warm-up: 200m Run then 3rds of: 4 Muscle Clean 4 Reserve Lunges 4 Power Clean 4 Plank Burpee Strength: 3 sets Barbell Front Rack Alternating Reverse Lunges @2011 x 12 reps Rest 60sec Conditioning: Laura With a Partner, As many Rounds and Reps as Possible in 21min of: 30 Cal Row 20 Burpees Over the...Read More

Barbell Warm-up Barbell Cycling: 4 sets max reps of:30sec Hang Power SnatchRest 30secWhen the running clock reaches 6:00…4 sets max reps of:15sec of Hang Power SnatchRest 30sec Conditioning: Similar to last week,no Rx or scoring today. Time to practice some skills. Every Minute on the Minute x 15 minutes 1) Pull-ups or Chest to Bar...Read More

Warm-up: 200m Run then 2 sets of: 3 reps each Muscle Clean Hang Power Clean Front Squat Strict Press Push Press Split Jerk Strength: Every 2min x 12min Hang Power Clean + 2 Front Squat + Split Jerk Conditioning: As Many Rounds and Reps as Possible in 9min of: 5 Devil’s Press 15 Toes to...Read More

Mobility: Ankles Skill: Pistols Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run 20 Pistols or 30 Lunges 20 Hand Plank Plate Taps 20 Ball Slam 20 Russian Twist with ball https://www.youtube.com/watch?v=i1UWPQ9HPHkRead More

Warm-up Strength: Deadlift x 10-8-6-6 Conditioning: 300m Run 30 Thrusters 75/55 30 Lateral Burpee Over the Barbell 600m Run 30 Lateral Burpee Over the Barbell 30 Thrusters 300m RunRead More

Warm-up: 200m Run then 3rds of: 10 Shoulder Taps 10 Glute Bridge with single leg kick out 10 Deadbug Strength: 3 sets 1a) Barbell Front Rack Alternating Reverse Lunges @2011 x 12 reps 1b) 2 Wall Walk + 30sec Nose to Wall Handstand Hold Conditioning: 500m Row then 3rds of: 30 Russian Kettlebell Swings 53/35...Read More

Barbell Warm-up for both power snatch and power clean and jerk/press Barbell Cycling: Every 45sec x 10 sets 5 Ground to Overhead unbroken, touch-n-go reps When you see “ground to overhead”, it means that you can choose the technique that works best for you. Typically, this means a power snatch or a power clean and...Read More

Barbell Warm-up Strength: From the floor, no racks. Every 2min x 10min Tempo Front Squat x 1 reps @1311 + 2 Front Squat No Tempo + Split Jerk x 1 Conditioning: 4rds 10 Strict Handstand Push-ups 25 Air Squats 10 Deadlifts 225/155 Or 4rds 10 L-seated Dumbbell Strict Press 35/25 25 Air Squats 10 Deadlifts...Read More

Mobility: Thoracic Opening Midline/Stability: 3 setsFalse Grip Isometric Ring Hold at Chest 2 x 10-15sec holdsBottoms Up Kettlebell Walk x 80ft each arm Active position at 90 degreesHalf Kneeling Paloff Press x 10 reps each side Slow and Controlled10 Tuck-up or V-up into 30sec Hollow Hold Conditioning: 2 person team (use your own equipment)200m Run/Row...Read More