Back Squat (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (Time) For Time: 1 shuttle sprint 5 power clean (135/95) 2 shuttle sprints 3 power clean (155/105) 3 shuttle sprints 1 power clean (175/115) Rest 3 Minutes 1 shuttle sprint 3 power clean (185/135) 2 shuttle sprint 2 power clean (205/155) 3 shuttle...Continue Reading

Warm-up (No Measure) Complete 2 sets: 20 sec bottom squat hold rest 20 sec forearm plank rest squat jump x 10 rest plank to pike x 10 rest = 20 sec Back Squat (3@70% – 3@80% – 3+@90%) *Utilize wave 2 “90%” Lane (5 Rounds for reps) 5 Rounds for Max Reps of: ¾ bodyweight...Continue Reading

Hip Mobility (No Measure) Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep) Hip External Rotation Lift Overs x 15 Reps Standing Hip CARs x 5 on each side Band External Rotation + Frog Pump Combo x 30 Reps Back Squat (5@65% – 5@75% x 5@85%) The...Continue Reading

Hip Mobility (No Measure) Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep) Hip External Rotation Lift Overs x 15 Reps Standing Hip CARs x 5 on each side Band External Rotation + Frog Pump Combo x 30 Reps Back Squat (5@40% – 5@50% – 5@60%) This...Continue Reading

Hip Warm-Up (No Measure) Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep) Hip External Rotation Lift Overs x 15 Reps Standing Hip CARs x 5 on each side Band External Rotation + Frog Pump Combo x 30 Reps Back Squat (3@70% – 3@80% – 3+@90%) Metcon...Continue Reading

Warm-Up (Squat) (No Measure) Complete 3 Rounds: Goblet Squat (3sec pause) x 5 Rest 2sec Seated box jump x 5 Rest 20sec KB Reverse Lunge x 5 each leg Rest 20sec Double-Under x 20 *Increase height of seated box jump each round Back Squat (5@65% – 5@75% – 5+@85%) *Utilize heaviest recorded squat from the...Continue Reading

Warm-up (No Measure) General Warm-Up Complete 2 Rounds not for time: 8 Banded Pull-Throughs Rest 15 Seconds 8 Goblet Squats (3 sec. hold in bottom) Rest 15 Seconds 8 Half-Kneeling Bottoms-up KB Press Rest 15 Seconds Then, 3 rounds with an empty barbell of: 5 Deadlifts 5 Power Cleans 5 Should Presses 5 Bent Over...Continue Reading

Back Squat (3-3-3-3-3) New Tempo: 30X1 3 Seconds down 0 Seconds in the bottom X: Explode out of bottom 1 second at the top *Work up to a heavy 3 for the day. The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat...Continue Reading

Metcon (AMRAP – Rounds and Reps) AMRAP 15 5 Thrusters 10 Push-Press 15 Back Squat 20 Cal Row *Use 1 bar, same weight. **Suggested weight: 75/55 ***The weight you select should allow you the ability complete the first 3 movements without sitting down the bar.Continue Reading

Warm-up 2 Rounds: Kang Squat x 8 Rest 20 Seconds Hand-Release Burpees x 8 Rest 20 Seconds Banded Good Mornings x 8 Rest 20 Seconds Shoulder Taps (From Plank) x 8/each arm Rest 20 Seconds Back Squat (3-3-3-3-3) Weight: Same Across Movement Tempo: 3111 3 Seconds Down 1 Second in the Bottom 1 Second Up...Continue Reading