Warm-Up: 3 Slow down and back7 Stretchy SquatsArm Swings + Crosses2 Medium down and back7 “Air Snatches”Leg Swings1 Fast down and back7 Lunge + Stretch per leg7 Inch Worm + Scorpion PVC:Pass-ThroughBehind-the-Neck Drop to athletic stanceSnatch BalanceMuscle SnatchHigh Hang Power SnatchLow Hang Power SnatchPower Snatch Empty Bar:5 Snatch-Grip Deadlift5 High Hang Snatch High Pull 5...Read More

Warm-Up: 150m Run Slow / Lunge + Stretch across gym down / Inch Worm + Up/Down Dog back 150m Run Medium / Air Squat + Boot Strapper + Broad Jump down / Inch Worm + 3 Scorpions per side on stomach + Broad Jump back 150m Run Fast / Lateral Lunge down / 1/2 Slow...Read More

Warm-Up: Increasing Ladder 1-6 – Single DB:Deadlift / Clean / Front Squat / Push Press / Burpee Over Dumbbell After each EVEN Round (2, 4, 6) complete either 150m Run or 12/9 Calorie Row (Slow, Medium, Fast) Clean Warm-Up with a barbell Workout: AMRAP 25 3 Power Clean @ 65% (complete these reps as singles,...Read More

Warm-Up: 150m Run, 10 PVC Good Mornings, 20 PVC Lunge + Twist, :30 Boat Pose150m Run, 10 Air Squats, 20 PVC Pass-throughs, :30 Overhead Squats150m Run, 10 Super People, 20 Single Leg KB RDLs, :30 ThrustersRehearsal:Bar Muscle-Up Prep, 5 KB DL, 5 Thurster, 5 OHS, 5 Sit-Ups Workout: For Time: 100 Kettlebell Deadlift <aim for...Read More

Warm-Up: 30 seconds Shadow Jump Rope, 60 seconds Inch Worm + Push-Up30 seconds Air Squats, 60 seconds Plank Kickbacks30 seconds Jump Squats, 60 seconds Slow Burpees30 seconds Tuck Jumps, 60 seconds Box Step-Overs30 seconds Box Jumps, 60 seconds Box Runarounds Workout #1: Magic Number Burpees! Complete your Magic Number of reps in TWO sets with...Read More

Warm-Up: Starting at your “wall ball” station: Lunge + Stretch down, Inch Worm + Stretch back, 10 Wall Ball Push Press High Knees down, Broad Jump back, Butt Kicks down, Bunny Hops back, 10 Wall Ball Bear Hug Squats Run down and back, 5 Scap Pull-Ups, Run down and back, 5 Kips, Run down and...Read More

Workout: EMOM 32 (8 rounds)– 5, 7, or 9 Handstand Push-Ups – 30/50 DU  – 5, 7 Squat Cleans @ 50% – 5, 7, or 9 Pull Ups / Ring Rows At-Home Version: EMOM 32 (8 rounds)– 5, 7, or 9 Handstand Push-Ups or 4-6 reps of Standing or Seated Single-Arm Dumbbell Press per arm – 30/50 DU or 30...Read More

Warm-Up: 4-5 Minutes of Agility Drills (Parking Lot Day!) Squat/Hip/Hamstring Stretches Rehearsal: 3 reps each of KB/DB Swings, KB/DB Deadlifts, KB/DB Clean and Jerks, KB/DB Thrusters 4 reps each of KB/DB Swings, KB/DB Deadlifts, KB/DB Clean and Jerks, KB/DB Thrusters 5 reps each of KB/DB Swings, KB/DB Deadlifts, KB/DB Clean and Jerks, KB/DB Thrusters Workout:For...Read More

Warm-Up: 2 Rounds of each Block – 5 reps of each movement 1- PVC Pass-through, Around-the-Worlds, Good Mornings, Trunk Twists, Squats, Leg Swings 2- PVC Conventional Deadlifts, Snatch Grip Deadlifts, Overhead Squats Snatch Balance, Power Snatch 3- Empty Barbell Snatch Grip Deadlift, High Hang Power Snatch, SLOW Overhead Squats, Controlled Power Snatch Workout: For Time:10...Read More

Warm-Up: Agility/Mobility Drills to prepare for running. (GET WARM!) Rehearsal after the Run intervals:4 Rounds of: 5 KB Swings, 5 Goblet Squats, 5 Sit-Ups. Increase speed each round. Strength/Skill: Every 4:00 for 5 rounds Run 500m Track Fastest AND Slowest intervals. (Athletes should get at LEAST :45 rest between intervals) Workout: AMRAP 8 25 Kettlebell...Read More