Mobilize, then: Barbell Warm-Up (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 3 Hang Clean 3 Squat Clean A. Every 2:30, for 17:30 (7 sets): Clean *Set 1 = 1 rep @ 75% *Set 2 = 1 rep @ 80% *Set 3 = [...]

We are gonna test some stuff this week, don’t worry if you feel like your not where you should be! This will give us some good numbers to go off of!! Mobilize, then: 15 pass thrus w/pvc 15 ohs w/pvc A.) take 15 minutes to find a 1Rm snatch B.) take 15 minutes to find [...]

Mobilize, then: 3 sets: 10 pushups 10 cal row A. Take 15 minutes to build to today’s 1-RM Bench Press. B. Three sets of: Death march with dumbbells x 20 steps Rest 60 seconds Tricep Banded Pulldown x 15 reps (use a light band) Rest 60 seconds C. 25 Pull-Ups 50 Wall Ball Shots 100 [...]

Mobilize, then: Crossover symmetry activation A. Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 4 reps @ 75% B. Complete as many rounds and reps as possible in 30 minutes: Run 400 Meters 10 Toes-to-Bar 15 Burpee Box Jump-Overs (24/20″) 20 Calorie Assault Bike 25 Double-Unders 30 Calorie Row C. Two [...]

We will be closed for 4th of July on Thurs, but will have programming for Wed (3rd) Mobilize, then: Barbell Warm-Up (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 3 Hang Clean 3 Squat Clean A. Every 2 minutes, for 12 minutes (6 [...]