Monday (Labor Day) Open Gym 9:30am-12:00noon Dynamic Mobility & Activation Two sets of 15 meters forward, then 15 meters backwards of each of the following: The Crab Rest 60 seconds The Crab with Push-Ups Rest 60 seconds The Rabbit Rest 60 seconds The Panther Rest 60 seconds The Cricket Rest 60 seconds A. Every minute, [...]

Four rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules Hold with Thumbs Facing Up Rest 60 seconds, and then… Four rounds of: 15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up 15 seconds of Hercules Hold with Palms Facing Up Two sets of: Hollow Body Swings x 10 reps Single [...]

Three sets of: Row 300 Meters Banded Lateral Walks x 20 steps each direction Banded Monster Walks x 20 steps each direction Air Squats x 5 reps @ 3211 A. Every 3 minutes, for 15 minutes (5 sets), complete: Front Squat with a Pause x 4-5 reps @ 3211 (MUST move up in weight from [...]

Burgener Warm-Up A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 3 reps followed by . . . Every minute, on the minute, for 3 minutes (3 sets): Snatch Drops x 2 reps followed by . . . Every 2 minutes, for 10 [...]

Two sets of: Run 400 Meters @ 50% pace 10 Shoulder Circles in each direction 10 Scap Push-Ups 10 Push-Ups 10 Reverse Lunges (bodyweight) A. Strict Handstand Push-Up Density Test For max reps: 90 seconds of Strict Handstand Push-Ups Rest 30 seconds 60 seconds of Strict Handstand Push-Ups Rest 30 seconds 30 seconds of Strict [...]

Dynamic Mobility & Activation Spend 30 seconds with each arm on Single Arm Hang from Bar; repeat twice and then . . . Two sets of: Wall Slides x 10 reps and then . . . One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps A. Muscle-Up Density Test For max reps: 90 seconds [...]

Three sets @ 50-60% effort: Assault Bike x 15/10 calories Banded Air Squats x 10 reps Plate Jumps x 10 reps (Jump onto a 45 lbs plate) FAST A. Every 3 minutes, for 15 minutes (5 sets), complete: Front Squat with a Pause x 5-6 reps @ 3311 The goal here is to stay active [...]

Two sets each arm of: Single-Arm Viking Sloth Presses x 5-7 reps Rest as needed A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 3 reps followed by . . . Every minute, on the minute, for 3 minutes (3 sets): Snatch Drops [...]

***Just a reminder that this past week has looked a bit different than a typical week. It’s has been an opportunity for you to reset after our last cycle. On August 21st, we will start a new cycle with the focus on relative max strength and aerobic endurance, with additional energy systems incorporated so by [...]

A. Three sets of: 30 seconds of Nose-to-Wall Handstand Hold Rest 60-90 seconds Get into position via wall-walk, cartwheel or backward handstand walk. followed by… Five sets of: Wall-to-Freestanding Handstand Hold x Max Hold Rest as needed Place your hands close to the wall on the floor, kick up, and then use your fingers and [...]