Warm-up: 200m Run then 3rds of: 6 Alternating Curtsy Squats 6 Med Ball Clean with slam ball 20sec Supinated Grip Chin Over Bar Hold (stay in hollow body position) Strength: 4 sets   1a) Front Rack Dumbbell Bulgarian Split Squats x 6 each leg @3111 Rest 45sec between legs  1b) Single Arm Dumbbell or Kettlebell...Read More

Warm-up Strength: Back Squat Every 2:00 x 8min (4 sets) Set 1 – 5 x 65%Set 2 – 4 x 70%Set 3 – 3 x 75%Set 4 – 2 x 85% Conditioning: 2-person team (since it’s Valentine’s Day) 30min Time Cap “Kelen” (Karen + Helen) Split reps evenly. Partition in any fashion. One person working...Read More

Warm-up Strength: Every 90sec x 6 sets Sets 1-3 Split Jerk x 2 reps Sets 4-6 Split Jerk x 1 rep Conditioning: 15-12-9-6 Deadlifts 225/155 Strict Handstand Push-ups Or 15-12-9-6 Deadlifts 185/135 Dumbbell Strict Press 35/20 Finish: Corrective Shoulder Exercises Every Minute on the Minute x 6minStation 1: 15 Reverse Snow Angels (slow & controlled)...Read More

Mobility: Hips Midline/Stability: 3 setsSide Plank x 45sec each sideWeighted Plank Hold x 45sec (add plate to back)Alternating Single Leg Glute Bridges x 45sec Knee Tuck Hold x 30-45sec on parallettes, boxes or rings Conditioning: Every Minute on the Minute x 20min1- 10 Pistols or 10 Jumping Lunges + 20 Shoulder Taps 2- 15 Russian...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 10min Sets 1-2 Mid-Thigh Clean + Clean Sets 3-5 Clean x 1.1 (rest 10sec between singles) Finish: 2 sets of Clean Pull x 2 at 5-10lbs heavier than your last clean Conditioning: Time Cap 20min Rx 95/65 Rx+ 135/95 4rds 100m Sprint 10 Bar Facing Burpees 5 Squat...Read More

Nasal Breathing Warm-up: As Many Rounds and Reps as Possible in 8min of: 40 Single or Double-unders 6 Roll to Candlestick 8 Ring Rows 10 Plank Dumbbell Pull Through Midline/Skill: Time Cap 10min 75 Toes to Bar (Rx+) or Hanging Knee Raises (Rx) *Every break perform 20 mountain climbers Strength: 3 setsDumbbell Bench Press x...Read More

Warm-up Strength: Back Squat Every 2:30 x 12:30min (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: Score = 4 sets of # of lunges Rx+ Wear a vest (20/14+) for the whole workout and...Read More

Warm-up Strength: Every 2min x 12min Jerk Dip + Split Jerk x 2 reps with a 2sec pause in receiving position on each split jerk Conditioning: For time: 10 Alternating Dumbbell Snatches 50/35 10 Burpee Box Jump Overs 24/20 20 Alternating Dumbbell Snatches 10 Burpee Box Jump Overs 30 Alternating Dumbbell Snatches 10 Burpee Box...Read More

Mobility: Chest/Pecs Skill: Toes to Bar Conditioning: As many Rounds and Reps as Possible in 16min of: 300m Run/Row/Ski 100m Pinch Plate Carry 20 Hand Plank Taps 20 Plate Hops 20 Overhead Plate Walking Lunges 20 Single Leg Alternating V-upsRead More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 Clean Pull + Mid-Thigh Clean + Clean Sets 4-6 Clean x 1.1  Conditioning: As Many Rounds and Reps as Possible in 9min of: 9 Hang Power Clean 6 Thruster 3 Wall Walk Rest 1min, Then @10:00 for time: 1000m RunRead More