A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 2 reps followed by . . . Every minute, on the minute, for 3 minutes (3 sets): Tall Snatch x 2 reps followed by . . . Every 2 minutes, for 6 minutes (3 [...]

FYI: there will be no coach for the 4:15, and 5:30 class Dynamic Mobility One set of: Prone PVC Pipe Pass Thrus x 10 reps (add weight if it is easy) Band Distracted Hip Flexor Stretch x 60 seconds per side and finish with . . . Three sets of: Incline Push-Ups x 15 reps [...]

Two sets of: Banded Tricep Stretch x 45 seconds per side Banded Pec Stretch x 45 seconds per side and finish with . . . Banded Push-Ups x 25 reps A. One set of: Ring Swings (small) x 8 reps Followed by. . . Option 1 – Every 30 seconds, for 4 minutes (4 sets) [...]

Two sets of: Unilateral Hip Bridges x 10 reps each Banded Good-Mornings x 10 reps Banded Air Squats x 10 reps Lateral Lunge x 10 reps each side A. Every 3 minutes, for 18 minutes (6 sets), complete: Front Squat with a Pause x 3-4 reps @ 3211 (MUST move up in weight from last [...]

Open gym 9:30am-Noon! Dynamic Mobility & Activation Overhead Barbell Underarm Stretch Follwed by. . . Banded Hip Flexor Stretch x 60 seconds per side and then. . . A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 3 reps followed by . . [...]

Monday (Labor Day) Open Gym 9:30am-12:00noon Dynamic Mobility & Activation Two sets of 15 meters forward, then 15 meters backwards of each of the following: The Crab Rest 60 seconds The Crab with Push-Ups Rest 60 seconds The Rabbit Rest 60 seconds The Panther Rest 60 seconds The Cricket Rest 60 seconds A. Every minute, [...]

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 Two sets of: Hollow Body Swings x 10 reps Single [...]

Three sets of: Row 300 Meters Banded Lateral Walks x 20 steps each direction Banded Monster Walks x 20 steps each direction Air Squats x 5 reps @ 3211 A. Every 3 minutes, for 15 minutes (5 sets), complete: Front Squat with a Pause x 4-5 reps @ 3211 (MUST move up in weight from [...]

Burgener Warm-Up A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 3 reps followed by . . . Every minute, on the minute, for 3 minutes (3 sets): Snatch Drops x 2 reps followed by . . . Every 2 minutes, for 10 [...]

Two sets of: Run 400 Meters @ 50% pace 10 Shoulder Circles in each direction 10 Scap Push-Ups 10 Push-Ups 10 Reverse Lunges (bodyweight) A. Strict Handstand Push-Up Density Test For max reps: 90 seconds of Strict Handstand Push-Ups Rest 30 seconds 60 seconds of Strict Handstand Push-Ups Rest 30 seconds 30 seconds of Strict [...]