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

8am Endurance – 35 Minutes Amrap 1 partner works at a time, split how you want 100/90 cal bike100 cal row100 cal skiIn remainder of the 35 minutes Amrap of21 Burpees over db21 sand bags over shoulder 21 Weighted (or not) single db box step overs9am5:00 Cardio Choice–2 Sets:15 Air Squats8 Inchworm Push-Ups10 Deep Lunge...Read More

Teams of 34th of July workout – split as needed1,776 meter Row Then, complete the following in any order (chipper-style, finish one movement before starting next)76 Burpees over dumbbell 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Wall Balls (20/14) 100 Kettlebell Swings (53/35) 100 doubles 100 Dumbbell Snatches (50/35) 100 walking lungesRead More

General Prep and Activation2 Sets: For Quality200m Run10 Hollow Body Banded Pull-Overs:15 Arch Hold:30 Down Dog Calf Gas PedalsSpecific Prep2 Sets:15 Wall Lean March + :15 Wall Lean Sprint3-5 Jumping Pull-Ups with Controlled Eccentric3 Half Kneeling Rotational Medball Slam5 Bar Kip Swings + 5 Kipping Knees to ChestEvery 2:00 x 5 Sets3-5 Strict Pull-Ups+5/5 Half...Read More

General Prep3 Sets: For Quality10 Bootstrap Squats15 Banded Pull-Aparts20 Bear Plank Shoulder Taps5 Tall Muscle Cleans5 Front Squats3 Hang Squat CleansSpecific Prep1.1.1 Squat Cleans @ 50%4 Bench Press @ 50%10 Wall Balls1.1.1 Squat Cleans @ 60%THIS IS 3 REPS. The dot between mean rest 10 seconds4 Bench Press @ 60%10 Wall Balls Load to 70%...Read More

Mobility and Activation1:00 Seated Straddle w/ Alt. Toe Touches10/10 Half Kneeling Kettlebell Upside Down Press10/10 Bird DogsGeneral Prep:2 Sets: For Quality Empty Barbell5 Hang Muscle Snatch5 Snatch Grip Push Press5 Hang Power Snatch10 Deep Lunge Mountain Climbers5 No Jump BurpeesSpecific Cycling Prep2 Sets: Light Load to Working Load3 Tng Power Snatch3 Bar Facing Burpees3 Tng...Read More

Mondays workout is belowHere is a weekly overviewMonday: Back squats with lateral plyos plus a short interval mash-up targeting leg power and endurance.Tuesday: Power snatch and bar-facing burpee triplet with core finisher for overhead and midline strength.Wednesday: Squat cleans, bench press, and high-volume wall balls in an alternating station format.Thursday: Weighted strict pull-ups and rotational...Read More