February 20, 2018

Fitness/Performance Warmup 1 minute at each Russian Kettlebell Swings / Hang Clean and Jerk (95/75) Scapula Chinups Run 400 m Fitness A. Snatch Pull, 5 x5 Rest 90 seconds. + 1 minute at each Chinups Russian Kettlebell Swings Run Goblet Squats (24/16) x3 Rest 1 minute. 5 minute cooldown. Performance A. Clean Pull + Hang…

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February 19, 2018

Fitness/Performance Warmup 1 minute at each Walking Lunges American Kettlebell Swings Partner Plank Handshakes Fitness A1. 1 1/2 High Bar Back Squat, 5 x4 Rest 30 seconds. A2. Dumbbell Press; X0X1, 10 x4 Rest 90 seconds. + 10 min EMOM 1: 10 Burpees 2: 10 Ring Rows 5 minute cooldown Performance A. Snatch, 3,1,3,1,3,1 x6…

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February 17, 2018

9 am Class Warmup 1 minute at each American KB Swings Scapula Pullups Bear Crawls Strength A. 8 min AMRAP Teams of 2 Alternating Partner Snatch or Snatch Deadlift Min 0-2 95/65 Min 2-4 115/75 Min 4-6 135/85 Min 6-8 155/95 *Partners must touch hands after each rep. Rest 5 minutes. Teams of Two /…

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February 16, 2018

Fitness/Performance Warmup 1 minute at each Snatch Romanian Deadlift / Clean and Jerk (95/75) Bear Crawl / Wall Walks Forward Facing Box Formations Fitness A. Snatch Pull, 5 x5 Rest 90 seconds. + 4 Rounds of Paced Effort 10 Deadlifts (135/95) 10 Pushups Bear Crawl, DNB *80-90% ME 5 minute cooldown. Performance A. Clean and…

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February 15, 2018

Fitness/Performance 1 minute at each Overhead Squats / Power Snatch + Overhead Squat Scapula Chinups / Scapula Pullups Row for Cals Fitness A1. Overhead Squats; 30X1, 5 x4 Rest 30 seconds. A2. Chinups; 30X1, 3 x4 Rest 90 seconds. + 1 minute at each Ring Rows Front Squats (75/55) Row For Cals Alternating Kettlebell Power…

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February 14, 2018

Fitness/Performance Warmup 1 minute at each Bear Crawls / Wall Walks Walking Lunges / Clean and Jerks (95/75) Forward Facing Box Formations Fitness A. Ring Dips; 30X1, 5 x5 Rest 90 seconds. + 30 Knees to Elbows 30 Overhead Walking Lunges (45/25 L+R = 1) 30 Burpees *80-90% ME 5 minute cooldown. Performance A. Split…

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February 13, 2018

Fitness/Performance Warmup 1 minute at each Deadlifts (95/75) / Power Cleans (95/75) Scapula Pullups Side Facing Box Formations Fitness A. Clean Pull, 5 x5 Rest 90 seconds. + 21-15-9 Pullups (Bands permitted) Kettlebell Racked Backward Lunges (24/16 – L+R = 1) *50 Single Unders after each set. 5 minute cooldown. Performance A. Take 8 minutes…

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February 12, 2018

Fitness/Performance Warmup 1 minute at each Goblet Squats / Snatch (95/65) Bear Crawls Forward Facing Box Formations Fitness A1. 1 1/2 High Bar Back Squats, 5 x4 Rest 30 seconds. A2. Dumbbell Press; X0X1, 10 x 4 Rest 90 seconds. + 10 min AMRAP 250 m Row 15 Jumping Air Squats 10 Hand Release Pushups…

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February 10, 2018

9 am Class Warmup 1 minute at each Overhead Squats Scapula Pullups Double Unders Strength A. Take 12 minutes to build to tough Power Snatch + 4 Overhead Squats Conditioning 12 min EMOM 1: 7 Chest to Bar Pullups 2: 20 Wall Balls (20/14) 3: 30 Double Unders 10 minute cooldown. Competitor Agility Hurdles Clean…

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February 9, 2018

Fitness/Performance Warmup 1 minute at each American Kettlebell Swings / Clean and Jerk (95/75) Wall Walks Side Facing Box Formations Fitness A. Sumo Deadlift; 31X1, 2-3 x6 Rest 2 minutes. B1. Dumbbell Press; 31X2, 6-8 x4 Rest 30 seconds. B2. Single Leg Kettlebell Deadlifts; 3131, 8 L 8 R x4 Rest 1 minute. 1 Kettlebell…

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