General Prep:2 Sets::45-:60 Bike6 Inchworm to Hollow10 Down Dog Alternating Toe Touches6 Pike Push-Ups10 Alternating V-Ups:10 Hollow Hold1 Wall Walk + 10 sec Nose to Wall Handstand HoldSpecific Prep and Barbell Primer2 Sets5 Behind the Neck Press in Split3 split jerks with pause in catch Add Loads 3 Sets Building to 75%2 Split Jerk with...Read More

Mondays workout is below. here is the week in reviewStrength & WeightliftingFocus: Wave Progressions + Technique ReinforcementAthletes build from moderate-volume touch-and-go work to heavy singles in squat clean, split jerk, and power snatch.Monday: Squat CleanTuesday: Split JerkFriday: Power Snatch GymnasticsFocus: Strict Pulling + Handstand ProficiencyA steady mix of strict pull-ups, wall-facing HSPUs, shoulder taps, and...Read More

Workout 1- Teams of 211 minute Amrap28 Cal Ski14 Synchro DB snatches14 Handstand Push ups14 Synchro Toes to barRest 2 Minutes Straight into 4 minutes21-15-9 Clean and jerkBurpees over your bar-IF you complete the 21-15-9 go for max reps of burpees over your bar. Wod 217 Minutes 200 Foot Single arm farm carry (at side)50...Read More

8am35 Minute Amrap. teams of 3, split how you want50/45 Cal Bike50 DB snatches50 Cal ski 50 burpees over db50 cal row50 DB hang clean and jerk 9amwarm up 7:00, For Quality1:00 Cardio Choice20 Lateral Line Hops10 Alternating Reverse Lunges5 Inchworm Push-Ups For Time 30ish minute cap400m Run50 Wall Balls400m Run50/40 Calorie Row400m Run50 American...Read More

General Prep 1:30-2:00 Cardio Choice 2 Sets: For Quality5/5 Kettlebell Windmill10 Alternating Single Arm Kettlebell Swings:20/:20 Single Arm Plank:10-:15 Hollow Hold:10 -:15 Prone PVC Pipe Presses10 Scap Pull ups Then get into Handstand Walk Progressions Gymnastics Skill Handstand Walk Skills and Progressions Wall Facing Handstand Shoulder Taps Lateral Handstand Walk across the wall Handstand Walk...Read More

General Prep 500/450m Row @ Easy Pace 2 Sets: For Quality10 Kettlebell Single Leg Romanian Deadlifts8 Kettlebell Taters 10 Goblet Cossack Squats Specific Prepw/ Empty Barbell8 Romanian Deadlifts6 Tall Muscle Clean10 Behind the Neck Elbow Punch Throughs8 Barbell Reactive Quarter Squat Jumps4 Pause Front Squats 3 Hang Power Cleans3 Front Squat (Pause 1 sec)3 Hang...Read More

General Prep2 Sets: For Quality10 Cat Cows10/10 Bird Dogs10/10 Quadruped Thoracic Rotations6 Inchworm Push-Ups10 Plate Ground to Overhead10 Overhead Plate Press + 10 sec Overhead Hold Specific Prep Empty Barbell5 Barbell Strict Press + 8 Barbell Push Press5 Tempo Push-Ups 21×1 *focus on explosive fast press Light Barbell3 Strict Press + 5 Push Press 5...Read More

General Prep:2 Sets: For Quality200m Run or 15/11 Calorie Echo Bike30 sec Jump Rope Practice:15 Dead-Hang + 15 Active Hang8-10 Bar Kip Swings10 single arm ring rows Then go through bar muscle-up progressions OR PULL UP PRACTICEGymnastics ProgressionsBar Muscle-Ups Box Transition Bar Muscle-Up Banded Bar Muscle-Ups These should be the focus today to keep things...Read More

Mondays workout posted below the weekly preview Monday3 Position Snatch (Hang, Low Hang, and Floor) with an emphasis on speed through the middle and a strong receiving position. Conditioning focuses on metabolic conditioning with a cycling Power Snatch workout.TuesdayBar muscle-up skill work (box transition and banded) followed by a long, aerobic conditioning piece (“Boone’s Gauntlet”),...Read More

3 shorter ones todayWorkout 1-12 Minutes split how you want Ski 300 split how you want 10 Synchro single Hang db snatches 8 wall wall walks split how you want 10 synchro single Db thrustersWorkout 2 10 minutes. (remember this one)Alternating rounds with a partner 8 KB swings 6 kb goblet squat Run 200Workout 330...Read More