Weakness Warm Up:Pick one of the following:100/70 Calorie AAB2K Row/Ski1 Mile Run10 Minute Cap With the weakness warm up the goal isn’t to try and necessarily PR but get more comfortable on “longer” monostructural tests. Be steady for the first 3/4’s and then if they’re feeling good, to end strong, or merely finish if you...Read More

2:00 4-way Banded Glute Activation, 5 steps per direction + 3 squats after each direction20 Lateral Squats30 Russian KB Swings 53/35lbsThen,EMOM 5 Minutes, both in the same minuteRun 100m (increasing speed and running hard for at least he last 2 minutes) 6 Explosive Jump SquatsStrength is an all day event today. ***EVERYONE keep your box...Read More

2 Rounds200m Run15 Scap Pull Ups 16 Box Step Overs (have athletes practice the lateral step over without weight)We are going to practice muscle ups skill progressions or pull up progressions depending on what you are currently working on2 Rounds5 False Grip Ring Rows3 Rounds5 Low Ring Transitions2 Rounds 3 High Ring TransitionsOR for pull...Read More

Warm upAMRAP 8 Minutes10 A-Frame Toe Touches6 PVC Pipe Pass Throughs 200m Run/Row, increasing speed each time Strength For Time (goal is sub 10 minutes but we have a 12 minute time cap. Get something to write with because you will lose track of reps on this if you dont. 150 Russian KB Swings 70/53lbs*Rest...Read More

Sunday are looking pretty light for attendance compared to how many people are signed up for classSunday FundayWe did this a month ago, try to get your partner in here to see if you can beat your old time Sunday Funday The girls! running clock. get after it Grace, Helen, Karen Split the work however...Read More

8 am endurance with a partner 16 Minutes (switch every minute) Row for calsFollowed by 16 Bike for cal (switch every minutes) Followed by 4 800 m run (2 each, you go i go)then 8 minutes row8 minutes bikeSwitching every minute9am and 10am Do 1,2, and/or 3. You DO NOT have to do all 3...Read More

3 Rounds200m Run10 Empty Bar Thrusters*Add weight each roundStrengthThruster12-9-6-3Sets must be unbroken. Rx M/F should start around 135/95lbs or heavier.Rest a couple minutes between sets AND increase weight each round *stay upright in your squat portion of the thruster. Full violent extension of the hips to drive the bar up. Launch that bar off your...Read More

Accumulate 1:00 in a Deadhang from Pull Up BarThen2 Rounds8 Burpees12 Jumping LungesThen,11 Shoulder Press9 Push Presses7 Push Jerks 5 Split JerksStrength/skill *from the rackOn a 15 Minute clock1 Jerk Dip + 1 Split Jerk w/ Pause in catch positionRest 1-2 minutes Start light and add weight each set*our central nervous system lift this cycle...Read More

Warm upThe past two weeks were general tests to get a baseline for your fitness for the upcoming year. Those workouts will not be repeated for a few months. The tests this week will be repeated in 7 weeks and are specific to this 7 week cycle. 30 Leg Swings (15/side, Front-to-back = 1)Then3 Rounds50...Read More

READ THIS The more you know…… Each week, for the next 7 weeks, we will have one lift-only day where the lift is a heavy, challenging back squat session where each set is followed by an explosive movement. If you’ve ever heard of the style of training known as Post Activation Potentiation, we have taken...Read More