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 [...]

Mobilize, then: Good warmup! And then: “12 days of Thankfulness” 1 bar mu (C2B) 2 C2B (pu) 3 T2B 4 hspu 5 box jumps 6 kB front rack lunge (55/35) 1kb (3 each leg) 7 goblet squats (kb) 8 kB swings 9 kB deadlifts 10 burpees 11 ghd sit-ups 1200 m row *1, then 1+2, [...]

Mobilize, then: CS activation 20 cal bike 20 cal row and finish with… Unweighted Barbell Strict Press x 5 reps Push-Press x 5 reps Power Jerk x 5 reps Split Jerk x 5 reps A. Three sets of: Press in Split Jerk Position x 3-5 reps Rest as needed and then … Eight sets of: [...]

 Mobilize, then: A. Every 90 seconds, for 4:30 (3 sets): Snatch press from bottom of ohs x 5 reps Build over the course of the 3 sets. Followed by…. Every 2 minutes, for 8 minutes (4 sets): 2 Overhead Squats @ 3211 Then: Every 2 minutes, for 8 minutes (4 sets): Snatch lift off [...]

Mobilize, then: 2 sets: :30 sec band pull-a-parts :30 sec v-ups :30 ski erg A. Every minute, on the minute, for 5 minutes (5 sets) of the complex: Wall climb x 1 rep + Hand plank x 10 seconds Followed by. . . Every minute, on the minute, for 6 minutes (3 sets) complete: 1 [...]

Mobilize, then: 2 sets of: 10 cal ski erg 20 shoulder taps in plank position 10 box jumps A. Four sets of: 1-1-2 Dumbbell Bench Press x 8 reps Rest 90 seconds Kettlebell Rows x 6 reps each arm @ 21X0 Rest 90 seconds B. “The Chief” Against a three-minute running clock, complete as many [...]

Mobilize, then: 2 sets: 10 bird dogs (each side) 3 deep squat progressions 5 behind the neck presses (empty barbell) A.) 5 sets: (building to heavy) 3 push press + 5 front squat * rest as needed B. 3 sets: (alt between) 20 steps death march 10 banded pull-throughs * rest :45 between exercise, and [...]