Warm-up: 200m Run then 3rds of: 10 Bird Dog with 2sec pause 5 ½ Kneeling Single Arm Dumbbell Press each Strength: 3 sets Dumbbell Bench Press x 8 reps Rest 20sec Tempo Push-up x 8 @1111 Rest 20sec Banded Triceps Press Downs x 20 reps Rest 60sec Conditioning: 1000m Run/Row 30 Dumbbell Push Press 1000m...Read More

Warm-up Strength: Every 2:30 x 10min (4 sets) 3 Front Squat + 4 Back Squat *Perform 3 front squats, rack the barbell, and immediately begin 4 back squats with the same weight. Conditioning: 50 Double-unders 12 Squat Cleans 40 Double-unders 9 Squat Cleans 30 Double-unders 6 Squat Cleans 20 Double-unders 3 Squat Cleans 10 Double-unders...Read More

Warm-up: Strength: 15min to build to a 3RM Thruster *From the floor* Conditioning: “Artie” As Many Rounds and Reps as Possible in 20min of: 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Thrusters 95/65 Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct....Read More

Mobility: Shoulders & Lats Skill: Toes to Bar Conditioning: As Many Rounds and Reps as Possible in 16min of: 15 Med Ball Clean with slam ball 20 Russian Twist with ball 200m Run/Row/Ski 15 Ball Slam 20 Straight Leg Raises holding ball in press position 200m RunRead More

Warm-up Strength: Every Minute on the Minute x 8min 1- Dumbbell Front Rack Walking Lunges x 20 steps 2- Ring Dips x 8-10 reps or Ring Dip Negatives @30A1 Conditioning: 2-person team. You go, I go on rounds 3rds each 15/12 Calorie Row 10 Dumbbell Burpee Deadlifts 35/25 3rds each 15/12 Calorie Row 10 Lateral...Read More

Warm-up: 200m Run then 3rds of: 5 Bent-Over Barbell Row + 10sec Isometirc Hold 10 Bird Dog with 2sec hold 20 Shoulder Taps Strength: 3 sets Chin-Over-Bar Hold x 20 seconds Rest 15sec Supinated-Grip Bent-Over Barbell Row x 8 reps @3111 Rest 15sec Seated Band-Resisted Rows x 20-25 reps @ 20X1 Conditioning: 50/35 Calorie Assault...Read More

Barbell Warm-up Olympic Lifting: Use this as a warm-up for Miller Time. Start around 50% and slowly build over the 5 sets. Every 2min x 10min Power Clean + Hang Clean + Jerk Conditioning: 20min Cap Last done 8/21/20 Miller Time Rx 10 rounds 3 Squat Clean and Jerk (225/145) 4 Box Jump (30/24) or...Read More

TWO classes only- 9:30am and 12:00pm Open Gym 10:30-12pm Please reserve your spot ahead of time!! Warm-up: Midline: Every Minute on the Minute x 9min 1) Side Plank Reach Thrus R x 20sec + Side Plank Reach Thrus L x 20sec 2) 1-2 Wall Climbs + 15-20sec Nose to Wall Handstand Hold 3) Pulsing Kettlebell/Dumbbell...Read More

**Reminder- ONE class only at 9:30am. Please be sure to reserve your spot ahead of time!!** 100 Double-unders 90 Air Squats 800m Run 70 Sit-ups 60 Overhead Plate Lunges (25/15) 50 Burpee to Plate 400m Run 30 Pull-ups 20 Reverse Burpee to Plate 10 Handstand Push-upsRead More

Warm-up Strength: Take 20min to build to a 1RM Deadlift Conditioning: Every Minute on the Minute x 16min 1- 4 Hang Power Clean + 8 Front Rack Reverse Lunges 2- 12 Russian Twists with plate + 10 Straight Leg Raises holding plate 3- Row, Bike or Ski x 60sec Max Calories 4- RestRead More