Warm-up/mobility: Coaches Choice, 10min time limit Strength: EMOM 7min 2 Power Cleans + 1 Push Jerk @70% Notes:   5min to warm-up to workout weight. EMOM will be done as a group. Conditioning: Kettle Bell Mountain 5-10-15-20-15-10-5 Kettle Bell Swing Goblet Squat Last done: 11.2.12 5 KBS/5 Goblet Squats, 10/10, 15/15 and so onRead more

Warm-up: Indoor Run 2×10 Goblet Squat, 3 count 2×10 Ring Row, single ring, 3 count Hip/Wrist Mobility Strength: Front Squat 5×3 @ 75%   Notes:   Warm-up 3×3 first. Same weight as last week. Conditioning: 4 Rounds 5 HSPU 10 Toes 2 Bar or Hanging Knee Raise 250m Row 3min Rest (3min time limit per round)   Notes:   Essentially you will be working for 3min and resting for 3min. Based on class size you may be resting first.   If you finish the 250m row with time to spare go back to the HSPU and start over (this will not count toward your next round or total rounds it will just be some extra reps).   HSPU modifications will be explained during class (2 mat limit).Read more

Warm-up: 200ft Broad Jumps 2×10 Jump Squats 2×10 Pass Through 2×10 Good Morning Ankle/Hip/Wrist Mobility Strength: EMOM 7min 1 Power Snatch + 2 Behind the Neck Push Press (snatch grip) @80% (of snatch)   Notes:   5min to warm-up to workout weight. EMOM will be done as a group. Conditioning: Teams of 2 complete the following AMRAP 20min E1: 10 Wall Balls      10 Box Jumps      10 Pull-ups E2: Elbow Plank or Rest If solo 1:1 work to plank ratio   Notes:   Each work effort should be treated as an all out sprint.   A round will count every time 10/10/10 is done. Rest can be active (plank) or if needed actual rest.   One wall ball, box and pull-up station per group.Read more

Warm-up/Mobility: Coaches Choice, 10min time limit Strength: HBBS 5×3@75% Warm-up: 3×3 Weight should be the same as last week. Conditioning: 40 Burpees 50 Double Unders or Tuck Jumps 30 Burpees 50 Double Unders 20 Burpees 50 Double Unders Run 1K (5 Laps)Read more

Warm-up: Coaches Choice Team Workout: 3 Rounds E1: 1:30/:30 Row E2: 1:30/:30 Clean & Jerk E3: 1:30/:30 Pull-up Notes:   Teams of 2-3 exercisers will rotate through the movements per round, working for 1:30 and resting/transitioning for :30.    Only one Rower/Bar/Pull-up station per team unless there is a huge strength difference between team members then 2 bars will be allowed for C & J.   Clean and Jerk can be any variation of the movement. However most efficient variation will be power clean to push jerk.   Score will be total calories rowed and total reps completed for the ENTIRE team.Read more