Mobilize, then: 3 sets of: 5 tall box jumps 5 barbell thrusters (slow and controlled) :30 sec plank A. Every 2:30, for 20 minutes (8 sets): Clean Pull + Power clean + Jerk x 1 rep *Sets 1-3 @ 70% of 1-RM Clean & Jerk *Sets 4-6 @ 75% of 1-RM Clean & Jerk *Sets [...]

 Mobilize, then: Two sets of: Assault Bike x 30 seconds Lateral lunges x 10 each side Barbell Press (empty bar) x 10 reps A. Take 5 minutes to draw out your jerk footwork and then … Three sets of: Press in Split Jerk Position x 2-3 reps Rest as needed and then … Six [...]

Mobilize, then:3 deep squat progressions 10 banded pass thrus in ohs position A. Every 90 seconds, for 6 minutes (4 sets): Snatch Press from Receiving x 4 reps Build over the course of the four sets. Followed by…. Every 2 minutes, for 8 minutes (4 sets): 2 Overhead Squats @ 2111 Snatch Progressions Every 2 [...]

 Mobilize, then: 2 sets of: 10 dead bugs (each side) 10 bird dogs (each side) A. Every 2 for 10 4 back squats 1) 65% 2) 70% 3)75% 4)80% 5)80%+ B.) every :90 sec for 24 minutes (4 sets) alternating between: 1)max strict pull-ups in :30sec 2) 20 hip extensions on ghd 3) 1:00 [...]

https://www.naughtyornice.events/wp-content/uploads/2019/11/191113-FRX-NON-Event-Poster.pdf We will be hosting our event workout on Dec. 21st at 9:00am! Donate a toy and come workout to support local kids! Register online to get a shirt! More info at the gym! Mobilize, then: Easy 300 Meter Row into … Med-Ball Warm-Up Bear Hug Med-Ball Walk x 100′ and then … Two sets [...]

Mobilize, then: Two sets of: Banded monster walks x 20 steps forward/backward Banded lateral walks x 15 reps per side Banded Glute Bridges x 15 reps Scap Push-Ups x 10 reps Push-Ups x 10 reps and finish with: Unweighted Barbell Barbell Strict Press x 6 reps Barbell Push-Press x 6 reps Barbell Front Squat + [...]

Mobilize, then: W/pvc 10 pass thrus 10 ohs 20 hollow rocks holding pvc A. Every :90 sec for 6 minutes (4 sets): Snatch Press from Receiving x 5 reps Build over the course of the four sets. Followed by…. Every 2 for 8 minutes (4 sets): 2 Overhead Squats @ 3211 Snatch Progressions Every 2 [...]