Warm up-3 rounds 10 Air squats 10 Ring rows 10 airsquats Strength/skillGrab a bar, coach will go over the position...Read more

Lets work on… work capacity! Warm up2 rounds 200 M run20 Double unders or attempts 20 singles 20 one foot...Read more

Hero Wod Day Spend the first 15 Minutes of class warming up to your deadlift weight, slowly. this will help...Read more

Minute 1- 10 Power position snatch grip high pulls Minute 2- 5 power position power snatch plus 5 overhead squatsMinute...Read more

Warm up-3 Rounds10 Squat Therapy Reps, use a wall, SLOW. do these right. do not adjust normal squat stance to...Read more