Barbell Warm-up Olympic Lifting: Similar notes to yesterday in terms of taking the time at the beginning of a cycle to work on getting below parallel (assuming no injury/limitation) while the loads are lighter. Every 2min x 16min Hang Snatch + Snatch + Pause Overhead Squat @60-70% *Pause at the bottom of the overhead squat...Read More

Warm-up Strength: Tempo Front Squats @2211 4×5 @60% Rest 2min between sets The tempo is the #1 priority. 2 seconds down then a full, 2 second stop at the bottom. Use this time while it’s early in the cycle and lighter weights to actually get below parallel. (assuming you don’t have any injuries that limit...Read More

Warm-up Strength: 3 sets for max reps 60sec Sumo Deadlift @30-40% of 1RM Deadlift Rest 60sec 60sec Bent Over Reverse Dumbbell Flies Rest 60sec Conditioning: As many Rounds and Reps as Possible in 10min of: 5 Wall Walks 15 Hang Power Cleans 135/95 30 Double-unders Or As many Rounds and Reps as Possible in 10min...Read More

Warm-up Strength: Final Week before 1RM Back Squat Every 2:30 x 5 sets Set 1 – 5 x 65-70%Set 2 – 3 x 70-75%Set 3 – 1 x 75-80%Set 4 – 1 x 85-90%Set 5 – 1 x 90-95% Conditioning: 2 person team You-go-I-go on rounds. Teammates share the same dumbbells, so partner up with...Read More

Dynamic Warm-up Strength: Today looks a little different for a Thursday since it’s a holiday week. Option 1- Every 90sec x 30min (4 sets) of:Station 1 – L-seated Banded Rows x 20-25 reps @2011Station 2 – Box Step-Ups with Farmer’s Carry x 16-20 repsStation 3 – Dumbbell Bench Presses x 20 repsStation 4 – Goblet...Read More

Barbell Warm-up Olympic Lifting: Today’s focus is on solid technique and dialing in your positions. Do not go too heavy and struggle through reps. Start with the high hang and go into the mid hang without dropping. You can quickly reset on the floor before the “floor” rep. Every 90sec x 8 sets 3-Position Snatch...Read More

If you did Murph or Morrison yesterday and feel a bit sore and/or tired, please take today at about 70%. There’s no Rx on the workout and you have options for #’s of reps. Go by feel and get a good sweat. Warm-up Strength: Every 2min x 10min (5 sets) Front Rack Reverse Lunges x...Read More

Reminder that we have one class at 9:30am. We already have a waitlist for this class. Please make sure you have reserved a spot. You have the option of doing Murph or Morrison today. And, you can complete the full workout or choose to partner it, do half on your own, or find a rep/time...Read More

Warm-up Strength: Back Squat Every 2:30 x 5 setsSet 1 – 5 x 75-80% of 1-RMSet 2 – 3 x 85-90%Set 3 – 1 x 90-95%Sets 4-5 – 3 x 85-87% Conditioning: For Max Reps 1min of Thrusters 95/65 1min of Lateral Burpees Over the Barbell 1min of Toes to Bar Rest 1min 1min of...Read More

Mobility: Thoracic Openers Skill: Rope Climb Technique Review Conditioning: Every Minute on the Minute x 20min 1- Rotational Ball Slams x 14-16 reps 2- 5 Deck Squats with Slam Ball + Plank or Handstand Hold in remaining time 3- Rope Climb x 1-3 reps 4- Row, Bike, Ski or Run x 60sec 5- RestRead More