Warm-up: Ladder Drills Group mobility: Barbell Calf Smash (It’s on the poster if you’re curious) Workout 1: TGU’s (Turkish get-ups) If you got them do as many as possible in 10min. If you don’t, we shall practice. Workout 2: 10min Plank Hold (any style: rings, locked out, elbows, or a mixture of all three) 1:00min KB...Read More

Warm-up: 400m Run 2×10 Ring Row 2×10 Lunge, 1=1 Group Mobility: Couch stretch Posterior chain floss Strength: 1) 3×10 Weighted Lunge, increase weight as needed 2) 3×10 High Pull, increase weight as needed, this is NOT a sumo dead lift high pull. Warm-up with 1×10 on each movement first Skills: 15min to work on Pull-ups...Read More

Warm-up: 2×5 Wall Squat 2×10 Drop Squat 2×10 Hand Release Push-ups, 3 count hold at top Mobility: Mt. Climber stretch/wrist stretch Strength: 1) 5x (1 Hang Power Clean + 1 Front Squat + 1 Shoulder 2 Overhead) 2) 6×1 Clean and Jerk @ 85% (full squat clean and split jerk all at 85%) or 2a)...Read More

Warm-up: 400m Run 100ft Lunge w/stretch Mobility: Posterior chain floss (it’s on one of the mobility posters if your curious) 3×20 count hold each leg Strength: Sumo Dead Lift 4×10 @ 50%-65% Warm-up 1×10. 10+ on the last set. 20min time limit Conditioning: AMRAP 20min 10 Pull-ups (5 Chest 2 Bar, Rx’d only) 10 Wall...Read More

Warm-up: 4x (30/30) Mt. Climber/Plank Hold 4x (30/30) PVC Shoulder Press/Hold in lock out Mobility: Shoulder mobility (1st rib smash). Please watch the video below. We will be doing the first one demonstrated. Wrist stretch Strength: Shoulder Press 4×10 @ 50%-65% Warm-up with 1×10. 10+ on last set. Conditioning: 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump, 24″(20″) Push-press,...Read More

Warm-up: Indoor Run 2×5 Wall Squats 2×5 Goblet Squats 2×10 Deck Squats Mobility: Mt. Climber/Couch/Wrist Strength: Front Squat 4×10 @ 50%-65% Warm-up with 1×10. 10+ on last set Conditioning: AMRAP 10min 5 Back Squats 135#(95#) 30 Sit-ups Notes:   You may go up in weight for the BS. Keep in mind you will be taking...Read More

Warm-up: Indoor Run 2×5 Wall Climb 2×10 Hand Release Push-ups, 3 count hold at top Group Mobility: Lat and chest Strength: Bench Press 4×10 @ 50%-65% Warm-up with 1×10 first. 10+ on the last set. 20min time limit. Conditioning: “JT” 21-15-9 Hand Stand Push-ups Ring Dips Push-ups   Notes/Modifications:   HSPU: 1:1 for wall climb/shoulder...Read More

Have a great New Year and a safe night out. I’m looking forward to an epic 2013! Don’t forget, no classes today (Tuesday). We will return to regular scheduled programming on Wednesday January 2nd, bright and early at 6am. Also there are 13 (yes 13) spots left for the 2013 Winter Paleo Challenge. If you want to...Read More

New Years Eve Class Schedule:  6am, 7am, 8am, 4pm, 5pm only Warm-up: 2×5 Wall Squat 2×10 Jump Squat 2×10 Hand Release Push-ups, 3 count hold at top 2×10 Ring Row, 3 count hold at top Couch stretch/banded lat stretch Conditioning: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest...Read More

Warm-up: Indoor Run 2×10 PVC Pass Through 2×10 PVC Lunge and Stretch 4x(:30/:30) Push-press/Hold Strength: 15min to work up to a “heavy” 3 rep Push-press. Using the rep sequence: 10-5-5-3-3-3-3….. Conditioning: 3 Rounds 50 Double Unders or Tuck Jumps 7 Push-Press, 135#(95) 14 Knees 2 Elbows (20 Hanging Knee Raise)Read More