A. 2 sets of: Inchworm walkouts x 5 Box jump x 5 36/30in B. Every :90 sec for 15 minutes, complete: Jerk Dip + Power Jerk + Jerk with a pause @ 70-75% Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics. Non-barbell [...]

Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Forward Cross [...]

One set of: Banded Air Squats x 15 reps @ 3211 Banded Monster Walks x 20 steps forward and backwards Banded Lateral Walks x 20 steps each direction Barbell Complex Warm-Up Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Behind the Neck Press x 3 reps Overhead [...]

Warmup, then: A. Five sets of: Speed Swings x 5 reps Rest as needed, and then… Five sets of: Peek-a-boo swings x 5-6 reps Rest as needed, and then … Every minute, on the minute, for 7 minutes: Muscle Up x 1-2 reps *Make this rep perfect B. Five sets of: Front Squat x 6 [...]

A. 10 EMOM (alt) 20 thigh taps in wall handstand 5 box jumps 30/24 B. Deadlift x 2 reps *Sets 1-3 @ 70% *Set 4 @ 75% *Set 5 @ 80% *Set 6 @ 85% *Set 7 @ 90% For sets 1 – 3 stand as fast as you possibly can during the concentric phase [...]

Open Gym 10am-12pm Do the following or do a hero wod, and do this wednesday?! A. Every 2 minutes, for 8 minutes, complete: Power Clean x 1.1 Immediately followed by … Every 2 minutes, for 8 minutes, complete: Power Clean + Clean Immediately followed by … Every 2 minutes, for 8 minutes, complete: Clean x [...]

One set of: Deep Squat Progressions x 3 reps Banded Pass Thru’s in a Squat x 10 reps and then . . . Burgener Warm-Up A. Three sets of: Power Snatch + Overhead Squat (focus on your landing for the power snatches) B. Every 2 minutes, for 12 minutes, complete: Snatch Lift-Off x 1.1 + [...]