General Prep*we will have time at the end of class to do the stretching! 3 Sets: For Quality1:00 Cardio Choice:30 Wall Lean March10 Knee Hug + Lunge and Twist:30 Dead-Bugs:30 Bird-DogsPrimer:1x Through10/7 Calorie Echo Bike12 Sit-Ups or v-ups or weighted ab mat sit ups200m Run **No ghds this week. we will get them out next...Read More

Don’t forget we are closed Saturday for the OCC Road House RumbleGeneral Prep3 Sets:1:00 Row (:30 Easy – :20 Mod – :10 Hard)10 Goblet Cossack Squats6 Inchworm Push-Ups:30/:30 Side Plank:20/:20 Single Arm PlankSpecific Barbell Prep3 Sets, building to working loads1 Pause Front Squat + 3 Front SquatsStrengthPause Front Squat + Front SquatEvery 2:30 x 5...Read More

Mobility:30/:30 Pigeon Pose:30/:30 Scorpion Stretch:30 Puppy Dog PoseGeneral and Specific Activation Work9:00 EMOMminute 1: Cardio Choiceminute 2: 1 Wall Walk + :20 Nose to Wall Handstand Holdminute 3: *Barbell Complex *Barbell Complex = 6 Romanian Deadlift + 6 Tall Muscle Clean + 6 Bradford Press with LockoutComplete with an empty barbell. Athletes do have a...Read More

Here is your overview for the week. Monday’s workout is belowMonday: Strict Pull-Ups + Rotational Ball Slams – Gymnastics strength + explosive rotational powerTuesday: Power Clean + Push Press + Push Jerk Complex – Pressing power and barbell rhythmWednesday: Pause Front Squat + Front Squat – Bracing, posture, and triple extensionFriday: 3-Position Snatch (High Hang,...Read More

16-Minute AMRAP (Partner Style) 200 m Run (together, both must finish before moving on)6/4 Rope Climbs (15’)30 SkiErg Calorie20 Power Cleans (155/105)10 Sync Burpees over barWorkout 2 Partners 20 Minute cap BUY IN 400m Sandbag carry buy in 100/75 switch as needed Then 3 Rounds:20 Alternating Dumbbell Box Step-Overs (50/35 to 24/20″)18 Bar Muscle-Ups (scale:...Read More

8am“Halfway to Houston” Teams of 335 Minute Amrap40 Cal bike40 Cal ski1200m run (each person runs 200m twice alternating turns)*** at 17:30 HALFWAYyour team stops and completes 100 curls and 100 Db benchpressThen pick up where you left off. 9amWarm Up:1:30 Row–2 Sets5/5 Single Arm Dumbbell Deadlifts10 Alternating Single Arm Dumbbell Swings10 Russian Twists10 second...Read More

General Prep, Mobility and Activation Work3 Sets: For Quality250/200m Row15 Banded Good Mornings10 Bulgarian Ring Rows:15 Hollow Hold:15 Arch Hold10 alt scorpions Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the DeadliftGymnastics ProgressionBar Muscle-Up ProgressionBox Jumping Bar Muscle-UpBanded Bar Muscle-Up**Take time to build up and go over your deadlift. we want...Read More

Mobility and Activation Work2 Sets: For Quality1:00 Cardio Choice:30/:30 Banded Front Rack Mobility::30/:30 Banded Hip Distraction:30 Elevated Prayer StretchSpecific Movement Prep3 Sets, Building Complexity and Loading1 Wall Walk + :10 Nose to Wall Handstand Hold10 Medball Front Squats / Wall Balls12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs5 Barbell Push...Read More

General Prep, Activation, and Mobility 400m Run 1-2 Sets:10 PVC Pipe Pass Throughs10 PVC Pipe Around the Worlds:15/:15 PVC Pipe Prayer Stretch10 Hollow Rocks10 Alternating V-Ups10 Scapular Pull-Ups:15 Tuck L-HangSpecific PrepHang Muscle Snatch (Empty Barbell)Hang Power Snatch (Empty Barbell)8 Bar Kip SwingsLow Hang Muscle Snatch (Empty Barbell)Low Hang Power Snatch (Empty Barbell)4 Kipping Knees to...Read More

General Prep:3 Sets: For Quality:30 Jump Rope6 Inchworm Push-Ups10 Deep Lunge Mountain Climbers:15 Dead-Hang + :15 Active Hang10 Ring Rowsstrength/skill Weighted Pull-UpsEvery 2:00 x 5 Sets3 Reps for Max LoadLevel 2:5-7 Banded Strict Pull-Ups @ 31×1 TempoLevel 1:3 Eccentric Pull-Ups with Slow NegativeMasters 55+:As prescribedWorkout “Trinity” Every 3:00 x 5 Sets50 Double Unders15 Dumbbell Bench...Read More