Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Metcon (Time) Power Clean and Jerk Demo Box Jump Demo 21-15-9 Power Clean and Jerks 95/65 Box Jump OversContinue Reading

Metcon (Time) 2 RFT 90/70 Cal Row 70 Wall Balls 50 Kettlebell Swings 30 Burpee Box Jump OversContinue Reading

Metcon (Weight) 10 min Atlas Stone Demo 10 min to establish heaviest lift Metcon (AMRAP – Reps) 10 AMRAP 50′ Atlas Stone Carry 3-6-9-12… Box Jumps Atlas stone light enough to not drop on floorContinue Reading

Warm-up 0-5:00 Briefing 5:00-25:00 Row 30:30 Marching Hip Bridge x20 Banded Hip Hinge x20 Tuck Jumps x10 Power Clean Warmup Metcon (No Measure) 10 Rounds Every Minute for 30 Minutes Min 1: 200m Row/175m Row Min 2: 5 Tall Box Jumps Min 3: 3 Power CleansContinue Reading

Warm-up 0-5:00 Briefing 5:00-25:00 Banded Serratus Press Out 2×20 Scapular 360 Glide 2×5-10 Cuban Press 2×15 Banded Side Steps 2×20 each side Banded Squats x20 2 Rounds 2 Pullups 4 V Ups 6 Box Jumps 8 Squats Metcon (AMRAP – Rounds and Reps) 20 AMRAP 5 Pullups 10 V Ups 15 Box Jumps 20 SquatsContinue Reading

Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (8-8-8-8-8) Increase weight every round Metcon (AMRAP – Rounds and Reps) 30:00-40:00 Retcon Prep 40:00-50:00 10 AMRAP 10 DB Snatches 15 Box Jump OversContinue Reading

Warm-up 0-5:00 Briefing 5:00-25:00 Kneeling T Spine Drills Halos Goblet Squats Knee Hops Movement Demo Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50...Continue Reading

Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raise 2×10 Kneeling Kick Out 2×12 Rotating Couch Stretch 2 min Pass Throughs x20 20:00-35:00 Front Squat (5×10) increase weight every round Metcon (AMRAP – Rounds and Reps) 35:00-55:00 Metcon Prep 10 AMRAP 7 KBS 7 Toes to Bar 7 Box JumpsContinue Reading

Warm-up 30:30 My climbers Superman Dead bugs Jump squats 2 rounds Metcon Prep: Wallballs SDHP X10 PVC & Bar Box Jumps Push-Press Row Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restContinue Reading

Warm-up 0-5:00 Briefing 5:00-30:00 Kneeling Kick Out 2×12 Single Leg Knee Raise 2×10 Bench Knee Raise 2×10 Snatch Prep Box Jumps 200m Run Metcon (AMRAP – Reps) 30:00-55:00 20 AMRAP 200 meter run 3 Box Jumps, 3 Hang Power Snatches 200 meter run 6 box jumps, 6 Hang Power Snatches 200 meter run 9 box...Continue Reading