Warm-up Strength: Every 2:30 x 5 sets Back Squat Sets 1-3: 1-2 reps @ 88-90% Sets 4-5: 1 rep @ 90-95% Conditioning: 40 Alternating Dumbbell Snatch 30 Dumbbell Front Squat 20 Handstand Push-ups* 10 Bar Muscle-ups 20 Handstand Push-ups 30 Dumbbell Front Squat 40 Alternating Dumbbell Snatch Rx 35/25 Rx+ 50/35Read More

Mobility: Hips Skill: Turkish Get-ups Technique Review Midline/Stability: Every Minute on the Minute for 9min: 1- Turkish Get-ups x 2-3 each arm 2-Tuck-up to V-up Complex x 45sec 3- Alternating Glute Bridge with single leg kick out x 45sec Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run or Row 30...Read More

Group Warm-up Conditioning: As Many Reps as Possible in 3min of: 200m Run 30 Wall Ball 20 Toes to Bar 30 Box Jump 20 Pull-up 30 Burpee 20 Shoulder to Overhead Rest 60sec As Many Reps as Possible in 6min of: 200m Run 30 Wall Ball (20/14) 20 Toes to Bar 30 Box Jump 20...Read More

Warm-up Strength: Take 15min to build to a heavy Split Jerk Conditioning: 750m Row 100ft Front Rack Dumbbell Walking Lunges 25 Devil’s Press Rx 35/25 Rx+ 50/35 Finish: 3 sets Hollow Body Bounce x 20 Straight Arm Ceiling Crunch x 10Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-2 Mid-Thigh Clean + Clean Sets 3-4 Clean x 1.1 Sets 5-6 Clean x 1 Followed by: 2 sets of Clean Pull x 2 Conditioning: As Many Rounds and Reps as Possible in 3min of: 60 Double-under Buy-in then 8 Power Clean 115/75 8 Front Squat...Read More

Mobility: Chest/Pecs Skill: Strict Handstand Push-up Progressions Conditioning: Every 90sec x 4 sets 1- 12 Ball Slam + 12 Lunges with ball* 2- 30 Hand Plank Plate Taps + 30sec Dead Hang from bar 3- 5 Deck Squat with ball + 15 Ball Slam Sit-ups 4- Row 250/200m or 200m Run https://www.youtube.com/watch?v=WVY0othA6dQRead More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 6 Med Ball Clean 8 Single Leg Romanian Deadlift with ball Strength: 3 sets 60sec Max Reps Sumo Deadlift @ 40% of 1RM Deadlift Rest 60sec 60sec Max Reps Tempo Push-ups @1111 Rest 60sec Conditioning: As Many Reps As Possible in 7min of: Wall Balls...Read More

Warm-up: 200m Run then 3rds of: Barbell Complex: 3 Strict Press 3 Push Press 3 Split Jerk 10 Alternating High Box Step-ups (glute activation) 4 Strict Toes to bar Strength: Every 90sec x 6 sets Sets 1-3 Split Jerk x 2 reps Sets 4-6 Split Jerk x 1 rep Conditioning: 1000m Row Then 4rds of:...Read More

Barbell Warm-up Olympic Lifting: Every minute on the Minute x 12min Sets 1-3 Clean Pull + Mid-Thigh Clean + Clean Sets 4-6 Clean x 1.1 Conditioning: Every minute on the Minute x 15min 1- Power Clean x 5 reps at no more than 75% of your 1RM 2- Air Squat x 20-25 reps 3- Double-unders...Read More

Please note: We are not accepting drop-ins due to limited class sizes. Members: Please be sure to reserve a spot in class before arriving. Midline: Every Minute on the Minute for 9min 1) Side Plank R x 25sec + Side Plank L x 25sec 2) 2 Wall Climb + 15-20sec Nose to Wall Handstand Hold...Read More