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

Preview for the week. Mondays workout belowMonday: Clean & Jerk Complex – Full barbell path development to a max for the dayTuesday: Weighted Pull-Ups – Max strength in gymnastics pullingThursday: Push Press + Front Squat Alternating EMOM – Upper and Lower Body Strength TestConditioning Focus:Monday: “Morpheus” – EMOM with heavy Clean & Jerks and machine...Read More

Barbell Beatdown PracticeWod 15 rounds for time, 12 minute cap14 snatches12 synchro burpees over bar10 ring muscle ups or 20 pull ups or 20 ring rowsWod 212 minutes amrap24 cal row12 single arm thrusters 50 foot handstand walk or 50 foot oh walking lunchwod 312 Minute Emom1 clean each partner, add weight each round.Read More

Baseball game tonight!! Dont miss it 8amMinnesota Mike is writing the workout. 9amWarm-Up:8:00 For Quality1:00 Cardio Choice10/10 Leg Swings20 Plank Shoulder Taps20 Glute Bridges15 Hollow Rocks Conditioning:5 SetsStation 1:3:00 AMRAP400m Run-Max Calorie Echo Bike -Rest :45 – Station 2:3:00 AMRAP500/450m Ski Erg-Max Burpee Pull-Ups -Rest :45 – Primary Objective: Consistency across all sets at each...Read More