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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – working %s off your last heaviest set of 3 (established on 1/21) – warm up then perform 3 reps @ 80%, [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 minutes Back to Basics work – Strict Press / Push Press 5 min empty barbell warm-up and movement review Performance: ~ 5 min [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 min – Jerk – 5 min with empty BB then… Performance: 10 mins to work to a heavy complex of 1 push jerk + 1 split [...]

Warm-up & Mobility: 15 Minutes Part 1 ñ Skill/Strength: Performance: Deadlift – working off your last heavy set of 3, performed on 1/27/2016, perform 5 reps @ 72% of that weight, 5@80% [...]

Warm-up & Mobility: 15 Minutes Part 1 ñ Skill/Strength: Power Cleans and Front Rack Lunge – 5 minutes to work with coach to move the unloaded barbell. Take an additional 5 minutes to [...]

Warm-up & Mobility: 15 Minutes Conditioning: “Fr.e.a.k” – First rounds of Fran, Eva, Annie, and Kelly For time: 21 Thrusters (95/65lb) 21 Pull-ups Run 800m 30 KB swings [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5@70, 5@80%, 5@85, 3@90, 8@70 – working percentages off your 3RM established last week Conditioning: 3RFT of – 25 Wall Ball 12 [...]

Get in the Best Shape of Your Life. Period. Forget everything you hate about working out. Bored and unmotivated? That won’t happen here. You will be challenged and motivated every day. The [...]

Strength: Bench Press 3-3-3-3 (band pulls with static hold between sets) 4RFT of: 5 Handstand Push-ups 5/5 KB Cleans (24/16k) 10 TTB 50 DUs Beginners: HSPU progression, KB swings, knee-ups, 10 DU [...]