Mobilize, then: A. Every minute, on the minute, for 3 minutes (3 sets): Snatch press from receiving positionx 5 reps Build over the course of the three sets. Followed by…. Every 75 seconds, for 5 minutes (4 sets): Snatch push press + Overhead Squat x 1 rep Building in weight, but don’t go heavier than [...]

Mobilize, then: Two sets of: Single Arm KB or DB Press x 5 reps (right) Single Arm KB or DBPush Press x 5 reps (right) Single Arm KB or DBPress x 5 reps (left) Single Arm KB or DB Push Press x 5 reps (left) KB Swings x 15 reps A. Every 2 minutes, for [...]

Mobilize, then: CS activation A. For those who have Bar Muscle-Ups, complete: Bar Muscle-Up Density Test For max reps: 60 seconds of Bar Muscle-Ups Rest 60 seconds 30 seconds of Bar Muscle-Ups Rest 60 seconds 15 seconds of Bar Muscle-Ups Note reps achieved for each set. For those who do not have Bar Muscle-Ups, complete: [...]

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 [...]

Mobilize, then: 500 m row 5 inchworms 10 T2B 15 ohs (empty barbell) A.) every 2 for 12 3 position snatch (high hang/mid hang/patella) @65-70% B.) 3 rounds for time: 400 m run 8 strict pull-ups 16 wall-balls 400 m run 8 strict hspu 16 box jumps C) Three sets of: Supinated Grip Barbell Rows [...]

Mobilize, then: Crossover symmetry activation A. Bench Press Set 1 – 3 reps @ 85% Set 2-3 – 2 reps @ 90% Set 4 – 1 rep @ 95% Set 5-6 – 8 reps @ 80% Rest 2 minutes between sets B. Every minute, on the minute, for 9 minutes (3 sets): 1 – Single-Leg [...]