Mobility and Activation1:00 Seated Straddle w/ Alt. Toe Touches10/10 Half Kneeling Kettlebell Upside Down Press10/10 Bird DogsGeneral Prep:2 Sets: For Quality Empty Barbell5 Hang Muscle Snatch5 Snatch Grip Push Press5 Hang Power Snatch10 Deep Lunge Mountain Climbers5 No Jump BurpeesSpecific Cycling Prep2 Sets: Light Load to Working Load3 Tng Power Snatch3 Bar Facing Burpees3 Tng...Read More

Mondays workout is belowHere is a weekly overviewMonday: Back squats with lateral plyos plus a short interval mash-up targeting leg power and endurance.Tuesday: Power snatch and bar-facing burpee triplet with core finisher for overhead and midline strength.Wednesday: Squat cleans, bench press, and high-volume wall balls in an alternating station format.Thursday: Weighted strict pull-ups and rotational...Read More

Sunday Funday Warm up- Coaches choice16 Min Armap- split work how you want10 Muscle Ups (ring first if you can) or chest to bar pull ups or 14 pull ups/banded pull ups12 squat cleans 185/13514 Handstand push ups16 toes to bar 18 dead lifts 225/155 *we will try to get each team 2 bars but...Read More

8am and 9am are “The Bill” It is Bill’s Birthday workout. Happy Birthday Bill!There is adult weightlifting at 9am as well. “The Bill”68 Doubles (x3 singles)68 Sit ups68 Wall balls68 Cal row68 sandbag or med ball cleans over shoulder68 Alt db snatches 68 Air squats 680 meter run. (Run 3.5 times to the fence and...Read More

General Prep2 Sets: For Quality:30 Echo Bike:20/:20 Samson Stretch10 Ring Rows or 6/6 Single Arm Ring Row5 Push-Ups into Down DogSpecific Barbell Prep2 Sets: For Quality3 Strict Press3 Push Press3 Split Jerks (footwork focus, no load)…Pause in the catch for 2 minutes Then, build to 65% for working weight on the Split Jerk STRENGTHSplit JerkEvery...Read More

General Prep2 Sets: For Quality12-16 Plank Shoulder Taps8/8 Single Arm Dumbbell Deadlift10 Box Step-Ups + 5 Box Jumps:20 Extended Inchworm HoldSpecific Barbell Prep5 Snatch Grip RDLs3 Hang Muscle Snatch3 Hang Power Snatch3 Low Hang Power SnatchThen..Add weight gradually to reach 75% for first working set Box Jump Primer:2 Low Box Jumps3 High Box Jumps (focus...Read More

General Prep2 Sets for Quality10/8 Calorie Row10 Hanging Knee Raises20 Single Unders10 Air Squats5 Push-Up to Down DogSpecific Movement Prep2 Sets: For Quality10 Beat Swings5 Toes-to-Bar (or Knees to Chest)15 Double Unders or Single-Single-Double or 30 Single Unders8 Wall Balls @ Working Loads Gymnastics Skill Work Ring Muscle-Ups OR PULL UP WORK OR BAR MUSCLE...Read More

General Prep:2 Sets: For Quality1:00 Cardio Choice10 Kettlebell Deadlifts10 Alternating Reverse Lunges10 Glute Bridges:30 Dead-Bugs Specific Barbell + Plyo Prep:6 Empty Barbell Romanian Deadlifts2 Broad Jumps (Both Legs)4 Deadlifts @ 40%1/1 Single Leg Broad Jump with 2 foot landing4 Deadlifts @ 50%1/1 single leg broad jump to 2 foot landin Then, build to 65% for...Read More

General Prep2 Sets:200m Run10 Tempo Air Squats 31×110 Deep Lunge Mountain Climbers10 Behind the Neck Elbow Punch Throughs10 Barbell Good MorningsSpecific Barbell Prep2 Sets:3 Muscle Cleans3 Front Squats3 Hang Power Cleans3 Hang Squat Cleans3 Paused Front Squats (:01 pause) Then Add loads and Build to ~60–65% for Set 1 of compleStrengthEvery 2:30 x 5 Sets2...Read More

Teams of 2 Wod 116 Minute Amrap 16 Sandbags over shoulder 100/75 (split how want)Ski 200 Meters (partner 1 only)16 Clean and Jerk 155/105 (split how you want) Ski 200 Meters (partner 2 only)Wod 216 Minute Cap Split how you want5 Rounds 30 Burpees20 Hand DB snatches 70/5015 Pull up8 Toes to barWod 3- Gavins...Read More