READ THIS- There are overhead squats today. You do NOT have to do overhead squats. I think its a great movement but we know you are here to workout and if a front squat or a back squat works better for you that works better for us. We’d rather see you getting that work done...Read More

Body Heat, Mobility, Activation (5-7 min)2:00 Cardio Choice10 Down Dog to Up Dogs with 1sec Pause at Each Position:30/:30 Active Pigeon Stretch:20/:20 Samson Stretch:30 Dead-Bug:30 Bird DogsGeneral Prep (4-6 min)2 Sets:15 Banded Good Mornings5 Piked Push-Ups1 Wall Walk + :15 Nose to Wall Handstand Hold5 Barbell Sumo Deadlifts5 Barbell Upright Rows5 Sumo Deadlift High PullsSpecific...Read More

we are maxing out a few lifts next week so strength will be on the lighter side the rest of the week. Also a great week to start Murph prep. Coaches will go over the Murph workout if you are not familiar. General Prep (3-5 minutes)200m Run:15 Active Hang + :15 Passive Hang:20 Hollow Hold10...Read More

General Prep: (6-8 min)2 Sets: For Quality:30 Jump Rope10 Alternating Box Step-Ups8-10 Elevated Push-Ups @ 21×1 Tempo6/6 Kettlebell Windmills20 Bear Plank Shoulder TapsSpecific Prep / Primer (8-10 minutes)5 Burpees5 Box Jump Overs20-30 Double Unders or 40-50 Single Unders5 Push-Ups or Modification3 Burpee Box Jump Overs20-30 Double Unders or 40-50 Single Unders–Warm-Up to working loads on...Read More

Mondays workout is below. here is a preview for the week. Strength + Olympic Lifting Progressions: Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.  Strength Superset (Thursday): Deadlift and Strict Press...Read More

WOD 1: “Buy-In Burnout”12-Minute AMRAP Buy-In (shared): 60/50 Calorie Bike (switch as needed) Then AMRAP in remaining time: 12 Synchronized Burpees Over Bar 10 Power Snatches (95/65) – Split as needed 8 ring muscle ups (12 pulls ups as a sub) Score: Rounds + reps after bikeTiebreak: Time to complete bikeNote: Only one athlete works...Read More

8am40 Minutes-teams of 340 Cal bike40 Cal row40 Cal skiBetween each round each team does 30 burpees 600m run (each teammate runs 200m, only 1 runner goes at a time) 9am 2 Sets: For Quality200m Run2 Wall Wall Walks + 20 sec Nose to Wall Handstand Hold15 Air Squats–Then get to working loads for Wall...Read More

Body Heat, Mobility, Activation (5 min)2:00 Row:30/:30 Active Pigeon Stretch:20/:20 Samson Stretch:30 Dead-Bug:30 Bird DogsGeneral Prep (8-10min)2 Sets: For Quality:30 Jump Rope5/5 Worlds Greatest Stretch6 Compression Sit-Ups:20 Hollow Hold10 Deep Lunge Mountain ClimbersSpecific Barbell Prep + Get to Working Loads (5-7 minutes)Back Squat5 Reps @ 50%3 Reps @ 60%3 Reps @ 70%2 Reps @ 75%Back...Read More

Body Heat + Mobility (5-7 min)2:00 Cardio Choice:30 Alternating Scorpion Stretch:20/:20 Samson Lunge10 PVC Pipe Pass Throughs:15/:15 Standing PVC Pipe Prayer StretchGeneral Prep (4-6 min)2 Sets: For Quality10/10 Hand to Hand Wrist Circles10/10 Alternating Arm SwingsThen Barbell Specific Warm for Strength Strength10:00 EMOM1 Snatch @ 80%+Level 2:As prescribedLevel 1:10:00 EMOM3 Hang Snatch @ 7-8 RPEWorkout...Read More

Bodyheat and Mobility: (4-6 min)2:00 cardio:30/:30 Quadruped Adductor Hip Rock:30 Down Dog Calf Stretch:30/:30 Active Pigeon Stretch(5 sec Pause in Stretch):30/:30 Couch StretchGeneral Prep: (5-7 min)3 Sets20 Plank Shoulder Taps:30 sec Dead-Bug Alternating Heel Taps:30 sec Alternating Bird Dog10 Romanian Deadlifts10 Alternating Box Step-UpsTake time to build to your first deadlift weightStrengthDeadliftEvery 3:00 x 6...Read More