Movement Warm-up Set  Coach’s choice   A.  Skill work:  Spanish wrap rope climbs   B.  For time:  10 x Rope Climbs  40 x Bell Presses  (both arms)  40 x Bell Cleans  (both arms)  80 x Medball Slams   Partition reps anyway C.  Mobility  -Post results under comments    Read More

Movement Warm-up Set  3 sets @ 65% – 75% – 85%  2 x <-> Sprints  2 x <-> Burpee Broad Jumps  15 x Goblet Squats   A.  3 x ME weighted Push-ups    B.  In teams of 3-4 complete AFAP:   150 x Thrusters @ 65lb/45lb  150 x Push-ups  150 x Wallballs 20lb/14lb  150 x Kettlebell...Read More

Movement Warm-up Set 3 x Sets NFT  10 x Medball Cleans  10 x Toes through Ring  10 x Kbell swings russian   A.  Clean Pulls – 5 x 2 w/1 min rest (Go heavy)  B.  Deadlifts – 3 x 3 w/2 min rest  C.  Death by:  Pull-ups  Burpees  T2B 12 minute Cap  –If you are...Read More

Movement Warm-up Set  500m Row 2 x Sets NFT  10 x HBBS  1 x Max Attempt L-Sit  10 x Vertical Jumps (Top of the pull-up bar or rings)   10 x Spiderman Push-ups   A.  Back Squats – 5 x 3 w/2-3 min rest  B.  3 Rounds AFAP:  15 x Front Squats @ 135lb/95lb  20...Read More

Movement Warm-up Set  Coach’s Choice  A.  TEAM BASEBALL  In teams of 3-4 complete AMRAP for 5 Minutes  10 x Calorie Row  10 x Jumping Lunges  10 x Push Presses 75lb/55lb  10 x Jumping Pull-ups  Rest for 2 minutes and repeat for 5 rounds.  Partial rounds do not count to your team’s score.  This is a...Read More

Movement Warm-up Set  “Flaada Special”   1 round @ 60%, 1 round @ 70%, 1 round @ 80%  5 x GI Janes  5 x Burpee Broad Jumps  5 x Burpees   A.  40-30-20-10 AFAP:  Kettlebell Swings (Russian)  Go Heavy!  Box Jumps  Wallballs 20lb/14lb  B.  100 x Partner sit-ups  -Post results under comments    Read More

Movement Warm-up Set  2 x Sets NFT  200M Row  10-15 x Push-ups  <-> Bear Crawl   <-> Broad Jumps   A.  15-25 Minutes Push Jerk/Split Jerk Practice  B.  5 Work Sets NFT:  5 x Heavy Push Jerks  1 minute Rest  10-15 x Ring Dips  1 minute Rest  100M Shuttle Run  90 Second Rest  -Post results...Read More

Movement Warm-up Set  Ladder Drills Junk Yard Dog  A.  20 Minutes to work on the squat clean   B.  8 Minute AMRAP  6 x Heavy Squat Cleans  8 x OPT Chin-ups   Chin must clear directly over the pull-up bar to be considered a rep -Post results under comments  Read More

Movement Warm-up Set Coach’s choice  A.  Kettlebell Snatch Practice  B.  4 Rounds AFAP:  40M Farmer Carry with 45lb/25lb bumper plates in each hand! 20 x Burpees  20 x Kettlebell Snatches @ 1.5/1 pood  20 x Sit-ups  C.  Mobility  -Post results under comments  Read More

  For those of you who are observant, you may have noticed that there are some members that are doing their own training outside of the programmed class.   Some of you have maybe even wondered “what makes them so special?”  Others maybe don’t care.  And a few of you might actually know because you asked.  ...Read More