Warm-up: Indoor Run 2×5 Wall Squat 2×10 Squat 2×10 PVC Pass Through 2×10 PVC Shoulder Press Group Mobility: Mt. Climber Stretch Wrist Stretch 1st Rib Smash Strength: 1) Front Squat, 3-3-3-3-3-3+ 2) Shoulder Press, 3-3-3-3-3-3+ Warm-up with 2×3 on each movment 25min time limit Notes:   Increase weight as you go up, work up to...Read More

Warm-up: Indoor Run 200ft Bear Crawl 100ft Burpee Broad Jumps Group Mobility: Banded Hamstring Stretch Banded Chest Stretch Workout: Teams of 3 complete the following task 6000m Row 300 Burpees Notes:   Only 2 athletes can be working at a time. Ideally rowing should be alternated every 250-500m. If rowing is completed first the “two...Read More

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 Overhead Squat Mobility: Couch Stretch Mt. Climber Stretch Strength: 1) 5x (1 Hang Power Snatch + 1 Overhead Sqaut) 2) 6×1 Snatch@ 85% (full squat snatch all at 85%) or 2a) 6×3 Hang Power Snatch + Overhead Squat)   Notes: Proficiency must be demonstrated on 1)...Read More

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