Two sets of: Banded Pass Thrus in the Squat x 10 reps Leg Swings x 10 forward reps/10 backward reps per leg At the 10:00 mark: Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps OHS x 3 reps [...]

Glute activation warmup A. Every 2:30, for 15 minutes (6 sets): Front Squat x 3 reps *Sets 1-2 @ 75% *Sets 3-4 @ 80% *Sets 5-6 @ 85% B. Four sets of: Single Arm DB Press x 8 reps @ 2011 Rest 60 seconds Med-Ball Sit-Ups x 15 reps (use a weight that will allow [...]

Two sets of: Ring Swing x 5 reps Crossover Symmetry Reverse Flys x 10 reps (use a light band) Two sets of: Assault Bike x 30 seconds Deep Squat Progression x 3 reps Push-Ups x 10 reps A Every minute, on the minute, for 3 minutes: Cast Swing + Pop swing x 1 rep and [...]

Dynamic Mobility & Activation Straight Leg Iso Hold x 30 seconds Bird Dogs x 10 reps per side and then … Glute Activation Warm-Up 30 Seconds On Rack/30 Seconds Off Rack x 2 sets A. Four sets of: Cossack Squats x 14-20 reps Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds [...]

Good warmup and go!! Might want to timecap it at an hour?! “12 Days of Thankfulness” 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters 4 Burpee Box Jumps 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with [...]

Shoulder Activation Four rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules Hold with Thumbs Facing Up Rest 60 seconds, and then… Four rounds of: 15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up 15 seconds of Hercules Hold with Palms Facing Up A. Three sets of: Tempo Push-up x 6 [...]

Barbell Warm-Up With an empty barbell, perform: Clean-Grip Romanian Deadlift x 3 reps Clean Pull x 3 reps Muscle Clean x 3 reps Power Clean x 3 reps Rest as needed; then repeat A. In 12-15 minutes, build to a heavy Power Clean. B. For Time: Assault Bike x 25/20 calories Followed by … Eight [...]

A. Hang from pull-up bar for 30 seconds and then … Three sets of: 3-6 Strict Chest-to-Bar Pull-Ups 60 Seconds Sorenson Hold Rest :60 sec B. “Sage” As many rounds and reps as possible in 20 minutes: 20 Thrusters (135/95 lbs) 20 Pull Ups 20 Burpees

Two sets of: Banded Lateral Walks x 20 steps each direction Banded Squats x 10 reps with a 3 second hold at the bottom A. Every 2:30, for 15 minutes (6 sets): Front Squat x 3 reps (no tempo) *Sets 1-3 @ 75% *Sets 4-6 @ 80%” B. Every 5 minutes, for 30 minutes (6 [...]

Thanksgiving schedule: NO classes Thursday or Friday, closed Thursday, open 7-6 Friday I will have programming Wednesday(instead of Thursday)and Friday as well. Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at [...]