Warm-Up: 3 Rounds of: 10 Plate-to-Overhead 10 Plate Burpee Jump-Overs   Strength: Four sets of: Romanian Deadlift x 6-8 reps @ 3011 (TEMPO work) Rest 60 seconds Lateral and Front Raises x 8-10 reps each arm (no more than 10lbs in each hand) Rest 60 seconds   Conditioning: B. Two rounds for time of: 500 Meter Row Hand-Release Push-Up x 20 reps 24/16 kg Kettlebell Swings x 30 reps 400 Meter RunRead more

Warm-Up: 2 Rounds of: In teams of 2 Row 350m 5 Inch Worms (walk out, do push-up, walk back in) 10 Knuckles to Toes 10 KB Swings (light)   Strength: Four sets of: Strict Pull-Ups x 4-6 reps @ 21X0 (TEMPO work) Rest 60 seconds L-Sit x 30-60 second hold* (if you cannot do this consecutively, accumulate the time) *Can be done on rings, Matador bars, or boxes   Conditioning: A. Complete as many rounds and reps as possible in 5 minutes of*: 10 Pull-Ups 10 Wall Ball Shots (20/14 lbs.) Then rest exactly 5 minutes, before completing . . . B. As many rounds and reps as possible in 5 minutes of: 10 Jumping Lunges (5 each leg) 10 Toes to Bar/V-Up   *If class size demands, 1/2 of the class will start on Part A, 1/2 will start on Part B!Read more

Warm-Up: 2 Rounds of: 5 Wall Climbs 10 Jump Squats (Ideally, unbroken)   Mobility: 2 Rounds of: Shoulder/Calf Stretching- 20 Pass-Throughs* (front + back = 1), :30 each foot/Calf Stretch against Pull-Up Rig/Wall *Try not to stop moving through all of the pass-throughs   Strength: Five sets of: Shoulder Press x 2-3 reps @ 20X1 (TEMPO work) Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.   Conditioning: Four rounds for time of: 115/75 lb. Push Press x 10 reps 24″/18″ Box Jumps x 20 reps Double-Unders x 30 repsRead more

Warm-Up: 3 minutes of Jumping Rope (:30 slow, :30 fast x3) 2 Minutes of Plate-To-Overhead (25/15)   Mobility: Forearm Exercises   Conditioning: A. Every minute, on the minute, for 10 minutes, perform: Clean or Power Clean x 2 reps (build to a heavy double)   B. Every minute, on the minute, for 10 minutes, perform: 10 Kettlebell Swings 5 Burpees   If class size demands, 1/2 of the class will start on Part A, 1/2 will start on Part B!Read more

Warm-Up: 3 Rounds: Run 200m 10 Air Squats 10 Push-Ups 10 Walking Lunges (in place, each leg)   Mobility: Lacrosse Ball – Hip Flexors   Conditioning: Five rounds for time of: Power Snatch + Lunge Steps w/barbell Overhead x 10 reps (5 each leg) Pull-Ups x 15 reps Run 400 Meters (Power Snatch weight should be LIGHT)Read more