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Warm-up: 3 minute AMRAP of “Cindy” Mobility: Glute smash and floss (BSL page 300), T-spine smash extension (pg 232), Overhead tissue smash (pg 255-256) Strength: 8 min EMOM of 1 Power [...]

Warm-up: 3-in-3 of Jumping squats, Push-ups, Lazy crab (best to explain this one in person) Mobility: 5 point banded shoulder distraction, Spiderman hold with hip movement, wrist openers [...]

Strength – Bench Press: Warm up then perform work sets of 5, 3, 2, 1 – working heavier each set to achieve to a heavy single with good form. Between sets perform 5 ring rows as horizontal [...]

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. SPC [...]

Warm-up: Bear crawl, high skips, crab walk, butt kickers, inch worm, broad jumps Mobility: Banded shoulder distraction, super front rack, low back lax ball smash Strength: Clean & Jerk – 20 [...]

Warm-up: Dots x1 , dn/back Zombie Walks, dn Inch Worm, back Bare Crawls, dn/back High Skips Mobility: high hamstring smash with Lacrosse ball (BSL pg. 348) banded hamstring floss with band (pg. [...]

Warm-up: Dot drills, zombie walks, walking quad stretch, butt-kickers, walking spidermans and bear crawls Mobility: Choose your goat and work Mobility accordingly (see coach for suggestions as [...]

Warm-up: 3 minute AMRAP of – 5 Strict Pull-ups (or beat swings if your pull-ups aren’t there yet), 10 Push-ups, 15 Squats Mobility: Dislocates, shoulder banded distractions, T-spine [...]

Warm-up: Alternating Tabata intervals of squats and push-ups Mobility: Russian babymaker, spiderman with distraction, slow shoulder dislocates Strength: Squat – 20 minutes – working [...]

Run 800m for time. Then, “Twerk that Tabata.” Tabata rounds for total reps of: Row/Airdyne for calories Grasshopper (L+R=1) KB Swings Squats Burpees