Movement Warm-up Set  3 x Sets @ (1st rd @ 70% effort, 2nd rd @ 80% effort, 3rd rd @ 90% effort)  1 x <-> High Knees (Work on fast high knees, waist level)   10 x Hang Power Clean + Push Press (With barbell)   2 x <-> Broad Jumps  A.  Push Jerk review B.  DT  5 Rounds AFAP:  12 x Deadlifts  9 x Hang Power Cleans  6 x Push Jerks  -20 minute Cap, RX weight is 155lb/105lb.   OLYMPIC LIFTING CLASS 5 X 3 Back Squats /3 minute rest  5 x 3 Front Squats /3 minute rest  -Post results under commentsRead more

Movement Warm-up Set  2 x Sets NFT  20-30 x Double unders or attempts (NO SINGLES!) 10 x Snatch Deadlifts  10 x Hang Power Snatch  10 x OHS  A.  5 Sets each for time:  15 x Squat Snatches @ 75lb/55lb  20 x Medball Slams @ 20lb/14lb  -4 minute “walking” rest after each round  -Post results under comments    Read more

Movement Warm-up Set  3 x Sets NFT 2 x <-> FAST Shuttle Run  1 x <-> FAST Backwards Run  10 x Medball Tosses (Over the pull-up bar)   10 x Medball Slams  10 x 1/2 GHD Sit-ups   A.  4 x Sets UNBROKEN For time:  20 x Wallballs  20 x Kettlebell Swings  20 x Pull-ups   B.  Partner HABBE Sit-ups  OLYMPIC LIFTING CLASS 5 x 3 -TNG Power Cleans /60 sec rest 5 x 3 – UB Push Jerks /60 sec rest –Perform as a super set, Power Cleans and then Push Jerks -Post results under commentsRead more

 Movement Warm-up Set 500M Row  2 x Sets NFT  <-> CartWheels  <-> Waiters Walk (Switch arms half way through)  <-> Fireman Carry with a partner  (or Piggy Back)  10 x Push-ups (Close grip, keep a solid midline, rotate your elbows in as your chest lowers to the ground)   A.  8 x 3 @ 60%-70% Dynamic Bench Press /60-90 secs rest.  (Focus on bar speed, you may use chains or bands for added resistance)  B.  20 Minute AMRAP  8 x TGU @ 55lb/35lb (Alternate Arms)  150M Row (All out!)   10 x Jumping Lunges   C.  Group Mobility  -Post results under commentsRead more

Kids classes at 6:30 PM!   Movement Warm-up Set  Junk Yard Dog Warm-up  Clean Progressions  A.  4 x 3 Squat Cleans /2 minute rest  B.  4 x 2 Clean Pulls /1 minute rest (Go Heavy!)  C.  3 x Rounds AFAP:  3 x Squat Clean + Thruster (Go Heavy)  30 x Double unders  10 x Toes to Bar  OLYMPIC WEIGHT LIFTING CLASS  Find your 1 rep max snatch (try to have only 3 good attempts)  Find your 1 rep max OHS  -Post results under commentsRead more