Warm-up Strength: Front Squat + Back Squat Every 2min x 8min (4 sets) 3 Front Squats @70% immediately followed by 5 Back Squats Complete 3 front squats, rack the barbell and immediately complete 6 back squats Conditioning: Do not drop the barbell off your back on the back squat. If you do, it’s a 15...Read More

Please read all of the workout standards HERE. We will be running this workout in all classes on Friday March 1st. For time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9...Read More

If you are signed up for The Open and are focused on performing well tomorrow, then today should be an active recovery day. Just get a light sweat and don’t do anything too taxing. i.e. stroke rate row Mobility: Hips Midline/Stability: Every Minute on the Minute x 12min. Work for 30-45sec each minute 1- Copenhagen...Read More

Barbell Warm-up Olympic Lifting: Build to a heavy Split Jerk Every 2min x 16min (8 sets) Suggested reps: 3,2,2,1,1,1,1,1 Conditioning: As Many Rounds and Reps as Possible in 10min of:300m Run 15 Box Jump Overs 24/20 10 Strict Handstand Push-upsRead More

Barbell Warm-up Olympic Lifting: Take 12min to build to today’s heavy Power Clean Conditioning: Option 1) Use 55% of today’s (not all time) heavy Power Clean 21-15-9 Power Cleans Pull-ups/Chest to Bar Pull-ups/Bar Muscle-ups Option 2) Use 55% of today’s (not all time) heavy Power Clean 21-15-9 Power Cleans Pull-upsRead More

Warm-up Strength: Build to a heavy Back Squat Every 2:30 x 20min Suggested loading below. But go with whatever works for you in terms of # of reps. Set 1 – 5 reps @ 55%Set 2 – 3 reps @ 65%Set 3 – 1 rep @ 75%Set 4 – 1 rep @ 85%Set 5 –...Read More

Barbell Warm-up Conditioning: We’ve done this one in the past. It’s meant to be on the heavier side, but not so heavy that you have to step away from the barbell for a long time in between reps. The jerk can be a split jerk or power jerk. If you are splitting, make sure you...Read More

Mobility: Lats Skill: Rope Climb Technique Review Conditioning: Every Minute on the Minute x 20min 1- Rope Climb x 1-3 reps 2- 4 Push-up to High Knee Crunch + 10 Jumping Lunges   3- 5 Reverse Burpees + Hollow Hold until :45 4- Run, Row, Ski, Bike x 60sec 5- RestRead More

Warm-up Strength: Next week will be a 1RM Every 90sec x 6 sets Sets 1-3 Split Jerk x 2 reps Sets 4-6 Split Jerk x 1 rep Conditioning: As Many Reps as Possible in 2min of200m Run Max Reps Russian Kettlebell Swings Rest 1min As Many Reps as Possible in 3min of300m Run Max Reps...Read More

Warm-up Conditioning: You’ve had a lot of skills practice over the last 6 weeks, so today you are putting 2 of the movements into a workout. This is a CAP workout from 2/5/24. RX 4 x As Many Reps as Possible in 3min of:75 Double-unders25 BurpeesMax Reps Toes to Bar– Rest 1:00 between sets INTERMEDIATE...Read More