Warm-up Strength: Every 2min x 10min (5 sets) Thruster x 2 reps Conditioning: 600m Run 50 Double-unders 40 Thrusters 95/65 50 Double-unders 600m RunRead More

It’s our yearly tradition. Follow it like the song…… 12-13-2-14-3-2-15-4-3-2-16-5-4-3-2-17-6-5-4-3-2-18-7-6-5-4-3-2-19-8-7-6-5-4-3-2-110-9-8-7-6-5-4-3-2-111-10-9-8-7-6-5-4-3-2-112-11-10-9-8-7-6-5-4-3-2-1 1 Snatch (115/75)2 Front Squat3 Push Press4 Box Jump (24/20) 5 Power Clean6 Pull-up7 Wall Ball (20/14)8 Burpee to Plate (25/15)9 Deadlifts10 Overhead Plate Lunges (25/15)11 Kettlebell Swings (53/35)12 Ground to OverheadRead More

Warm-up Strength: Every 90sec x 10 sets (5 each) 1) Dumbbell Front Rack Walking Lunges x 14-16 steps 2) Strict Handstand Push-ups x 6-8 reps Conditioning: 500m Row 400m Run 30 Alternating Dumbbell Snatches 20 Ring Dip 10 Devil’s PressRead More

Barbell Warm-up Olympic Lifting: Every 2min x 12min 3 Position Snatch Conditioning: As Many Rounds and Reps As Possible in 10min of: 4 Power Clean & Jerk 6 Toes to Bar 8 Push-up 10 Air Squat Finish: Accumulate 60 Elbow Jacks followed by 2 sets of 40sec Hang SequenceRead More

Group Warm-up Strength: Back Squat5 reps @ 55%3 reps @ 65%1 rep @ 75%1 rep @ 85%1 rep @ 90%1 rep @ 95%1 rep @ 101-102% Conditioning: Every Minute on the Minute x 15min 1- Bike, Row or Ski x 45sec for Max Calories 2- Overhead Squat 45/35 x 20 reps 3- Double-unders x 30sec...Read More

Mobility: Shoulders Skill: Toes to Bar Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run or Row 10 Med Ball Clean with slam ball 10 Straight Leg Raises holding ball 10 Reverse Lunges holding ball 10 Ball Slam 5 Deck Squats with ballRead More

Group Warm-up Strength: 3 sets 60sec Max Reps Sumo Deadlift @ 40% of 1RM Deadlift Rest 60sec 60sec Max Reps Tempo Push-ups @1111 Rest 60sec Conditioning: “Air Force” 20 Thruster 20 Sumo Deadlift High Pull 20 Push Jerk 20 Overhead Squats 20 Front Squats *Every minute on the minute, complete 4 burpees. Start with 4...Read More

Warm-up: 200m Run then 3rds of: 5 Glute Bridge @1013 10 Sumo Deadlift with kettlebell 10 High Box Step Strength: 3 sets Dumbbell Bulgarian Split Squats @30X1 x 6-8 reps each leg Rest 60sec between legs Followed by 1 set of 20 reps each leg @10X1 at 65% of today’s working weight Conditioning: Just One...Read More

Barbell Warm-up Olympic Lifting: Take 15-20min to build to a heavy Clean Conditioning: “Fran-ish” 45 Thrusters (95/65) 45 Pull-ups *Complete in any order, break up any way you want. Have a plan, stick with it and execute! 7min time capRead More

Wearing a weight vest, 10 rounds for time of: 100-m sprint5 burpees20 sit-ups15 push-ups100-m sprintRest 2 minutes Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia...Read More