Mobilize, then: Three sets of: Assault Bike x 10 calories Barbell Front Squats x 10 reps Hollow Rocks x 15 reps A. Every 2:00, for 12:00 (6 sets): Front Squat x 3 reps *Sets 1-3 @ 70% *Sets 4-5 @ 75% *Sets 6 @ 80% B. Every 2:30, for 15 minutes, complete: Power Clean + [...]

Mobilize, then: 2 sets of: 10 cal bike 10 kip swings (pull-up bar) 10 air squats 10 kB swings (light) A.) 12 days of thankfulness 1 250 Meter Row 2 Muscle-Ups (ring dips) 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24/20″) 5 Handstand Push-Ups (regular push-ups) 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (55/35) [...]

Mobilize, then: :30 side plank each side 10 kick to handstand against wall :45 sec plank (elbows) 20 kB swings A. Every :90 for 9 min (6 sets): Power Jerk x 2 reps *build to heavier than last week B. Four Sets of: Pause Deadlift x 10 reps @ 70% Rest as needed *Pause 2-3 [...]

Mobilize, then: 10 banded pass thrus in squat 5 inch worms 10 ohs with empty bar 10 squat jumps w/empty bar on back A. Every 90 seconds, for 4:30 (3 sets): Press in receiving position x 5 reps Every 2 minutes, for 16 minutes (8 sets): Snatch + Hang Snatch x 1 rep *Sets 1-2 [...]

Announcement: We will be closed Thursday (Thanksgiving Day), we will have programming on Wednesday though! *Normal hours the rest of the week! Mobilize, then: 1:00 m plank 10 medball hamstring curls 10 kB front squats 10 knees to elbows A. Every 2 minutes, for 8 minutes (4 sets): Front Squat x 5 reps @ 65% [...]

Mobilize, then: Three sets, not for time, of: Assault Bike x 15/12 calories Barbell Back Squats x 10 reps Push-Ups x 10 reps A. Every 2 minutes, for 6 minutes (3 sets): Back Squat x 8 reps @ 65% B. EMOM 8 1-5 strict deficit hspu 4”/2” C. As many rounds and reps as possible [...]

Mobilize, then: 10 hanging knees to elbows 10 box jumps 10 thrusters with empty barbell A. Every :90 for 9 minutes (6 sets): Power Jerk x 2 reps * start @ 65-70% and build B. Four Sets of: Pause Deadlift x 10 reps @ 67.5% Rest as needed *Pause 2-3 seconds at the knee and [...]

Mobilize, then: 2 sets: W/empty barbell and snatch grip 5 RDL’s 5 hang snatch pulls 5 ohs 5 presses in ohs Every 2 for 12 minutes (6 sets): Snatch Pull + Hang Snatch with a 2 second pause just above knee *Set 1 – 2 reps @ 70% of 1-RM Snatch *Set 2 – 2 [...]

Mobilize, then: 5 inchworms 1:00 m plank 10 squat jumps A. Every 3 for 15 minutes (5 sets): Front Squat x 5 reps *Sets 1-2 @ 88% of 5-RM Front Squat *Sets 3-5 @ 93% of 5-RM Front Squat B. Every 2 for 12 minutes: Clean from 2″ below the knee x 1 rep @ [...]

Mobilize, then: 2 sets of: 250 m row 10 medball hamstring curls 30 mountain climbers A.) 2 sets of : Handstand shoulder shrugs x10 EMOM 10 1-5 strict hspu (should be 30-40% of a max set) B.) 3x10 back squats @65% C.) every :90 sec for 18 (3 sets) 1):45 sec of hollow rocks 2)20 [...]