8am-35 Minutes. Teams of 3Ski RowRun 400mSwitch when the runner comes back, more of each movement today because there are only 3 movements listed in the workout Warm-Up: 15:00, For Quality 1:00 Cardio Choice 20 Lateral Line Hops 10 Alternating Reverse Lunges5 Inchworm Push-Ups 10 Alternating Scorpions Conditioning 5 Sets 90 second AMRAP 12 American Kettlebell Swings 12 Line Facing Burpees -Max...Read More

Body Heat & Mobility Flow*** there are overhead squats in the workout today DON’T SKIP if you struggle with those, we can change them to back squats or front squats1:00 Cardio Choice:20/:20 World’s Greatest Stretch10/10 Arm Circles Forward & Backward10 Air Squats:15 Dead Hang + :15 Active Hang:30 Wrist & Forearm Stretch (on floor)General Prep2...Read More

Mobility and Bodyheat2:00 Cardio Choice:30/:30 Active Scorpion Stretch:30 Child’s Pose:30/:30 Active Pigeon StretchGeneral Prep2 Sets: For Quality10 Kettlebell Deadlift10 Scapular Push-Ups20 Alternating Plank Shoulder Taps10/10 Single Leg Glute Bridge:20/:20 Single Leg Glute Bridge HoldSpecific Prep2 Sets:3-5 Deadlifts @ light load3-5 Bench Press @ light load8 Russian Kettlebell Swings + 8 American Kettlebell Swings @ working...Read More

2 Sets: For Quality200m Run10 Deep Lunge Mountain Climbers250/200m Row8/8 Pendulum Lunges:30 Wall Sit Then3 Burpees to Target6 Dual Dumbbell Front Rack Walking Lunges @ Working Loads.“Run, Forrest, Run”3 Rounds for Time800m Run25 Burpees to Target*500/450m Row50ft (15m) Dual Dumbbell Front Rack Walking LungesDumbbells: 35/25lb, 15/12kgBurpees to Target: Just out of ReachLevel 2:3 Rounds for...Read More

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