Mobilize, then: A.) Every 3 minutes, for 21 minutes (7 sets): Clean x 2 reps + Jerk *Sets 1-2 @ 75% of 1-RM Clean & Jerk *Sets 3-5 @ 80% of 1-RM Clean & Jerk [...]

Mobilize, then: 3 sets of: :20 sec side plank (each) 8 jump squats 20 shoulder touches A.) Four sets of: Ring Support Hold x 10 seconds Rest 15 seconds Strict Toes to Bar x 10 [...]

Mobilize, then: Crossover Symmetry activation 2 line duck walk forward/then backwards Snatch Primer Every 90 seconds, for 4:30 (3 sets): Snatch Press from Receiving x 5 reps Followed by…. Every 2 minutes, for 6 minutes [...]

Mobilize, then: Two sets of: Med-Ball Squats x 10 reps Med-Ball Rotational Throws x 10 reps (left) Med-Ball Rotational Throws x 10 reps (right) Med-Ball Deadlifts x 10 reps Med-Ball Alternating Step-Ups x 10 reps [...]

Mobilize, then: 20 monster walks banded 20 lateral walks banded 10 scap pushups 10 regular pushups A. Three sets of: Push Press in Split Jerk Position x 1-2 reps Rest as needed and then … [...]

Gym will close at 12:00noon tomorrow (24th), so if your going to work out, plan accordingly! Mobilize, then: 2 sets of: 10 banded pass thrus in ohs :30 sec plank 5 wall-slides 5 box jumps [...]

I’m posting the “12 days of Christmas” WOD here today. Do it when it works for you! A few of us will be doing it The 26th (Thursday)! Regular programming is below! 12 Days of [...]

Mobilize, then: Two sets of: 20 Seconds Scap Push-Ups 20 Seconds walk slides 20 Seconds Medball hamstring curl 20 Seconds Glute Bridges 20 Seconds V-Ups A. Spend 3 minutes working on Kicking to handstand (free [...]

Mobilize, then: W/empty barbell: 10 step back lunges Strict Press x 5 reps Push-Press x 5 reps Power Jerk x 5 reps Split Jerk x 5 reps A. Take 5 minutes to draw out your [...]