Workout of the Day

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Strength: Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 2 reps @ 32X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets… Read more »

Strength: Take 15-20 minutes to build to today’s heavy Power Clean Conditioning: Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row 5 Power Cleans (185/135 lbs)

Strength: Five sets of: Push Press x 5-6 reps @ 11X2 Rest 2 minutes Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before… Read more »

Warm-Up. Hip & Ankle CARs x 60 seconds per side Couch Stretch x 60-90 seconds per side Every 90 seconds for 9 minutes (2 sets): Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold Station 2 – 30… Read more »

Rest Day/Active Recovery

Warm-Up. Thoracic PAILs &RAILs Thoracic Spine Isometric Holds Followed by… Two Sets of: Russian Babymakers x 5 Cuban Press x 5 Close Grip Overhead Squat x 5 Followed by… Two Sets of: Muscle Snatch x 3 Snatch Drops x 3… Read more »

Warm-Up. Two sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Palloff Hold *Station 2 – Banded Good Mornings *Station 3 – Single-Leg Glute Bridge Hold *Station 4 – Side Plank Hold *Station… Read more »

There is no 6am class today (6/24). Regular 6am class will resume tomorrow (6/25). Warm-Up. Wall Slides x 5 @ 3131 Y’s, T’s & W’s x 5 per position Pec Activation x 60-90 seconds Kettlebell Halos x 10 (5 each direction)… Read more »

Strength: Five sets of: Back Squat x 2 reps @ 90+% Rest 2 minutes Conditioning: “Little Giza” For time: 25 Pull-Ups 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 50 Wall Ball Shots 25 Pull-Ups Time Cap = 15:00