General Warm-Up: (4-6 minutes)2:00 Cardio Choice—2 Sets10 Bend and Bows10/10 Wrist Circles10 Alternating Arms Swings:15/:15 Overhead Tricep Stretch20 Bear Plank Shoulder Taps10 Alternating Scorpion Stretch Gymnastics Class Skill Progression : Coaches Notes (10-15 minutes)Ring Muscle-Ups Progression Specific Barbell Prep and Primer (6-8 minutes)3 Hang Muscle Clean3 Hang Power Clean3 Low Hang Power Clean-Add Loads-Practice touch...Read More

eneral Warm-Up: (4-5 minutes)2 Sets: For Quality1:00 Cardio Choice10 Alternating Cossack Squats10 Air Squats5 Squat Jumps5 Inchworm Push-Ups5 Pike Push-Ups:30 second Jump Rope Specific Warm-Up: (5-7 minutes)@ Warm-Up Load5 Dumbbell Thrusters5 Bar Kip Swings5 Strict Knee Raises15 Double Unders or 30 Single Unders5 Dumbbell Thrusters3-5 Kipping Knees to Chest / Elbows/ Building to Toe to...Read More

Weekly Preview. Monday workout belowMonday: Leg Stamina EMOM20:00 EMOM: Row + American Kettlebell Swings + Echo Bike + Front Rack Step-Ups + RestTuesday: Weightlifting + #TEAMPRVN Tuesday WorkoutFront Squat + Split Jerk Complex # TEAMPRVNTUESDAY : 13:00 AMRAP : Triplet of Double Unders + Dumbbell Thrusters + Toes to Bar Wednesday: Classic CrossFit Triplet / Gymnastics...Read More

Sunday Funday! Grunt work edition Partners- split how you want 10 Minutes14 sandbag cleans to your shoulder28 wall balls 30/20Wod 212 MInutes 100 Foot yoke carry 20 Double Db devil pressWod 3-15ish minute capFor time20 bar muscle up 25 shoulder to overhead 135/9530 Cleans 155/10535 deadlifts 185/135Row 200035 deadlifts 30 cleans 25 shoulder to oh20...Read More

8am40 Minutes Teams of 33 100m runs (each person run ones50 cal ski50 cal row***between each station complete 30 cals on the bike9am 3 Sets: For Time 12 Handstand Push-Ups (or 12 strict heavy barbell presses)10 Dual Dumbbell Step-Ups12 Renegade Rows60 Double Unders12 Renegade Rows10 Dual Dumbbell Step-Ups12 Handstand Push-Ups Rest 3:00 minutes b/t sets...Read More

Mobility and Body Heat (4 minutes)1:30 Cardio Choice:30 second Puppy Dog Pose:20/:20 Scorpion Stretch:30/:30 Deep Lunge Ankle Mobilization General (4-6 minutes)2 Sets For Quality10 PVC Pipe Pass Throughs5/5 PVC Pipe Around the Worlds5 PVC Pipe Overhead Squats5 Squat Jumps:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang8-10 Ring RowsCoach lead Barbell Warm upStrengthSquat...Read More

General (10-12 minutes)2 Rounds at a Moderate Pace:1:00 Easy Row or Jog5 Inchworm Push-Ups10 Deep Lunge Mountain Climbers1 Wall Walk + 10 sec Nose to Wall Handstand Hold10 Alternating Bird-Dogs Specific Movement Efficiency Talk and Practice Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)5 Slow Burpees focusing on controlled movement5 Fast Burpees to...Read More

General Warm-Up: (5-7 minutes)2 Sets: For Quality:30 second Jump Rope (Single Unders, Running Singles, Double Unders)5/5 Pendulum Lunges10 Dumbbell Goblet Squats8/8 Single Dumbbell Suitcase Deadlift Specific Warm-Up Prep ( 6-8 minutes)3 Sets: For Quality8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength6 Dual Dumbbell Power Cleans6 Dual Dumbbell Reverse Lunges20 Double Unders Dumbbells...Read More

2 Sets: For Quality1:00 Machine of Choice10 Air Squats8 Cat-Cows10 Scapular Pull-Ups10 Banded Pass-Throughs12 Banded Pull-Aparts Specific Skill Work: (8-10 minutes)Bar Muscle-Up Progression Specific Warm-Up (6-8 minutes)2-3 Sets2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands2-4 Push-Ups2-4 Toe to Bar or Kipping Knees...Read More

Mobility Prep + Body Heat (4-5 minutes):2:00 minutes Cardio Choice5/5 World’s Greatest Stretch10 Alternating Scorpions:20/:20 second Samson Stretch Hold:30/:30 second Banded Tricep Stretch—General Warm-Up (5–7 minutes):2 Sets: For Quality10 Tempo Air Squats (20×1)8 Jumping Air Squats10 Down Dog Touch Touches8 Push-Ups20 Mountain Climbers Specific Warm-Up: (7-9 minutes):Empty Barbell:3 Hang Muscle Cleans3 Hang Power Cleans3 Front...Read More