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 Balls, 20#(14#) 15 Kettle Bell Swings, 24kg(16kg)  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, 95#(65#)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 it from the ground.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 tap.  26-18-11 if you are using mats (2 mat limit)   Dips on Rings must be done Rx’d.    Bench dip mod will equal 42-30-18Read 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 partake, email me ASAP. New Years Pukie.Read more