Use extra time today at the start of class to dial in pull-up progressions and prepare you lower body for step overs. Already proficient with pull-ups? Great, take a few minutes today to work on skills 1 or 2 levels higher than what you will do for the workout. For Time 1000M Row Then 3...Read More
Three teammates and three AMRAPs today. Starting longer and heavier, progressing to shorter and lighter. All weights today should be loads that you could complete between 15-20 repetitions unbroken when fresh. One barbell per team. For teams planning on using different weights, it is ok to have multiple barbells on the floor. If unable to...Read More
Lets take some time to practice our handstand push-ups progressions today. First dial in your requisite skills – Kick ups to the wall, negatives and wall walks. Once proficient in your mechanics and positioning, work with a coach to determine which handstand protocol is best for you. Gymnastic Pushing Practice Spend 15 Minutes today...Read More
Today you’ll be building to a heavy triple power clean. These should be touch and go reps with a focus on getting under the bar but staying above parallel (power). Strength Take 15 Minutes to build to a heavy Power Clean Triple For Time 40 Push Press (135/95) 40 Front Squats (135/95) 40 Deadlifts (135/95)...Read More
Strength EMOM x 6 Strict Pull-ups (5-8) Conditioning 500M Row Then 4 Rounds for Time 30 Sit-ups 20 Dumbbell Snatches (50/35) 10 Burpee Pull-upsRead More
In Teams of 2 For Time One Athlete Works at a time* 150 Wall Ball Shots (20/14) 100 Double Unders* 75 Thrusters (95/65) 800M Run 75 Sandbag Bear Hug Squats (100/75) 100 Double Unders* *Double Unders or scale to be completed by BOTH partners, working simultaneously on this move is permitted.Read More
5 Rounds for Total Time (including rest) 7 Squat Cleans (165/115) 7 Shoulder to Overhead (165/115) 7 Chest to Bar Pull-ups rest 2 minutes between roundsRead More
Alternating for 4 Sets Bench Press x 10 (60-70%) Russian Twists x 20 3 Rounds For Time 12 Hang Squat Snatch (115/75) 15 Toes to Bar 18/15 Calorie Row Read More
