“The Montgomery” from April 30, 2012 courtesy of Jennifer Montgomery 100 Double-unders 90 Flutter Kicks 80 Air Squats 70 Sit-ups 60 Kettlebell Swings 53/35 50 Burpees 400m Run 30 Box Jump 24/20 20 Power Cleans 135/95 10 Chest to Bar Pull-ups Or The “Jmo” 100 Double-unders or 200 Single-unders 90 Flutter Kicks 80 Air Squats...Read More

Warm-up Strength: Every 90sec x 8 sets (4 each) 1- Strict Press x 5 reps + 30sec Handstand Hold 2- Single Arm Dumbbell Row x 5 each + 10-15 Banded Lat Pull Downs Conditioning: 50/35 Calorie Assault Bike 50 Wall Balls 20/14 1000/800m Row Finish: Accumulate 5min of dead hanging from rig.Read More

Group Warm-up Conditioning: 4rds for time 300m Run or Row 20 Air Squats 15 Deadlifts 115/105 10 Hand Release Push-ups Or 4rds for time 300m Run or Row 20 Alternating Pistols 15 Deadlifts 185/135 10 Ring Dips Strength Finisher: 3 sets Front Rack Alternating Reverse Lunges x 12 @3011 Banded Triceps Press Down x 20-25...Read More

Please read the standards and variations BEOFRE coming to class!! WORKOUT 21.3For total time:15 front squats30 toes-to-bars15 thrustersRest 1 min.15 front squats30 chest-to-bar pull-ups15 thrustersRest 1 min.15 front squats30 bar muscle-ups15 thrusters Time Cap 15min WORKOUT 21.4Complete the following complex formax load:1 deadlift1 clean1 hang clean1 jerkTime begins immediately following thecompletion of 21.3.Time cap: 7min...Read More

Mobility: Hips Midline/Stability: 4 sets Copenhagen Planks x 15-45sec each leg Kettlebell Suitcase Waiters Carry x gym length each way Hip Hurdles Over a Kettlebell x 16 Bear Position Shoulder Taps x 16-20 Conditioning: Option 1- As Many Rounds and Reps As Possible in 18min of: 400m Run/Row/Ski or 25/18 Bike 20 Ball Slam 20...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Hang Clean + Clean + Jerk Conditioning: 400m Run Then 3rds of: 30 Ab-mat Sit-ups 20 Box Jump 24/20 10 Deadlift Then, 400m RunRead More

Warm-up: 200m Run then 3rds of: 10 Elbow Plank to Push-up Transitions 10 Alternating Single Leg Glute Bridge with kick out 30sec Handstand Hold or Nose to Wall Handstand Hold Strength: Every 2min x 16min (4 sets each) 1a) Dumbbell Walking Lunges* x 12-16 steps 1b) Single Arm Push Press x 8 each arm +...Read More

Barbell Group Warm-up Strength: Every 2min x 10min Tempo Front Squat @32X1 3-3-2-2-2 Conditioning: 15 Thrusters 95/65 30 Pull-ups 15 Thrusters 20 Chest to Bar Pull-ups 15 Thrusters 10 Bar Muscle-ups Rx+ Ring Muscle-ups Or 15 Thrusters 75/55 30 Jumping Pull-ups or Ring Rows 15 Thrusters 20 Pull-ups 15 Thrusters 10 Strict Pull-upsRead More

Workout 21.2 / 17.1For time:10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs ♀ 35-lb. dumbbell, 20-in. box♂ 50-lb. dumbbell, 24-in. box Time cap: 20 minutes Click HERE to learn more.Read More

Mobility: Ankles         Skill: Pistols Conditioning: If you are focused on the Open workout tomorrow, then today should be total active recovery. Good blood flow and stretching/mobilizing. Nothing too strenuous for the central nervous system. Option 1- As Many Rounds and Reps as Possible in 20min of: 400m Run/Row 20 Russian Kettlebell Swings 15 Leg Raises...Read More