We are starting a new cycle after all those big PR’s last week. Mondays workout is below but here is and overview of the weekDeadlift + Box Jump (Tuesday): Absolute Strength and PlyometricsPush + Split Jerk EMOM (Wednesday): Building overhead power and transition speedFront Squat Wave (Thursday): Continued leg strength developmentHang Power Snatch (Friday): Light,...Read More

Warm up- Coaches choiceTeam of 2-Workout 1- 12 minutes armap10 Sandbag Cleans (150/100#)PARTNER 1- 100-ft Farmer Carry (2×70/50# DBs or KBs) 24 Toes-to-Bar split how you wantPARTNER 2 100 Ft farmer carry20 Burpees over your sandbag split how you wantWorkout 2-14 Minute AMRAP-ONE PARTNER COMPLETES ONE FULL ROUND-BOTH PARTNERS DO 12 SYNCHRO DB SNATCHES AT...Read More

REGULAR CLASSES TODAY AT 8 and 9- those are posted below. ****PLUS A MOCK WEIGHTLIFTING MEET IN THE WEIGHTLIFTING AREA AT 9Open to everyone!! This Saturday at 9am we will host a “mock meet” 3 attempts at Snatch, 3 attempts at Clean and Jerk to find your best “Total”In the spirit of finding new maxes...Read More

General Prep:2:00 Cardio Choice–2 Sets: For Quality10/10 Staggered Stance Single Kettlebell Deadlift:30 Dead-Bug:30 Bird Dog:15 Passive Bar Hang + :15 Active Bar Hang10 Ring RowsSpecific Prep:2 Sets:10 Barbell Romanian Deadlift (Empty Bar)8 Scapular Pull-Ups4-6 Jumping Pull-Ups with Controlled Eccentric (2-3 sec)10 Hollow Rocks + 10 Alternating V-Ups20 Glute bridges Then Add Loads to the Barbell,...Read More

Bodyheat and Mobility (4 min)2:00 Cardio Choice–:30 Down Dog to Up Dog Flow10/10 Quadruped Thoracic Rotations10/10 Quadruped Adductor Hip Rock10 Down Dog Toe Touch General Prep (2min)6 Inchworm Push-Ups10 Alternating Box Step-Ups6 Tall Muscle Clean6 Strict Press8 Behind the Neck Elbow Punch Throughs6 Front SquatsSpecific Prep (3-5min)2 Partial Wall Walks5 Thrusters (Empty Barbell)5 No Jump...Read More

General Prep (~8 minutes)2 Sets1:00 Run or Bike:15 Active Hang + :15 Passive Hang6/6 Single Arm Ring Rows10 Kettlebell Deadlifts8 kb swings15 push ups:30 Jump Rope PracticeSTRENGTH Build to starting weight for bench. Take 15 minutes to find 1 rep max bench pressUse the suggested build up from squats on Monday Stimulus: Muscular Endurance and...Read More

Body Heat, Mobility, Activation (5-7 min)2:00 Cardio Choice10 Down Dog to Up Dogs with 1sec Pause at Each Position:20/:20 PVC Pipe Front Rack Mobility Stretch:30/:30 Active Pigeon Stretch:20/:20 Samson Stretch Specific Prep (6-8 min)2 Sets8 Romanian Deadlifts6 Tall Muscle Clean4 Strict Press:20 Behind the Neck Elbow Punch Throughs8 Reactive Quarter Squat Jumps6 Bar Kip Swings4...Read More

REBUILT MEALS WILL BE HERE FROM 4:30 to 6:30 WITH FREE SAMPLE MEALSClarks Custom Therapy will be here tonight as well! THERE ARE A LOT OF 1 REP MAXES THIS WEEK! if you are not comfortable or confident working on those maxes we can always go for heavy sets 3 reps! DO NOT GIVE UP...Read More

Warm upCoaches Choicepartner workoutsWorkout 1 16 minutes Amrap, split how you want6 Rope climbs (or 10 pulls)25 Handstand push ups (or push press)50 Alt db snatches 70/50Workout 2- Also a 16 minutes amrap8 ring muscle ups16 Power cleans 185/13532 Brupees over your bar64 wall balls 30/20Thats probably enough work for todayRead More

8amLittle bit different todayTeams of 3, one person works at a time40 min cap, If you make it through before 40 minutes restart the movements For Time (40 min cap): 150/120 Calories Row120/100 Calories Ski Erg90/75 Calories Bike 200m Farmer Carry (heavy DBs or KBs, follow your teammates, switch as needed)150 Burpees over a DB200m...Read More