Strength: Shoulder Press 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set   For Quality and Max reps   Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups 10 Muscle-ups 100m Run   For Time Compare to Monday, 11 May 2015   Mobility: Plantar Surface – 1:30/foot Low Lunge Twist – 1:30/side T-Spine Smash – 2:00     Post load and reps, time, and experiences to commentsRead more

Conditioning: 21 Hang Power Cleans (135/93)* 21 Pull-ups 21 Calories Rowed 15 Hang Power Cleans 15 Pull-ups 21 Calories Rowed 9 Hang Power Cleans 9 Pull-ups 21 Calories Rowed   For Time (10:00 Cap)   …Rest 5 minutes, then…   Strength: Back Squat 9   reps @ 35% 1RM 7   reps @ 50% 5   reps @ 65% 3   reps @ 75% 1+ reps @ 85%   For score at 85%   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 1:00/side Reclined Spinal Twist – 1:00/side     Post time, load and reps, and experiences to commentsRead more

There will me no 0845 class Wednesday, Friday, or next Monday. Competitors Class is also canceled this week. Sorry for any inconvenience.   Conditioning: 600m Run 50 Speed Skips 50 Box Jumps (24/20″) 75 Singles 800m Run 75 Sit-ups 50 Weighted Walking Lunges (45/25) 50 Double Unders 600m Run   For Time   Mobility: Couch Stretch – 1:30/side Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side     Post time and experiences to commentsRead more

  Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side up: 10 seconds each variation   For Quality   Conditioning: “Gobbler” 20 Calories Rowed 16 Shoulder Touches 12 Goblet Squats (53/35) 8 Body Blasters   4 rounds for time Compare to Tuesday, 17 March 2015   Flexibility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00     Post time and experiences to commentsRead more

  Strength: Push Press 5 x 5 @ 75%, 80, 82.5, 85, 87.5%   For Quality   Conditioning: 30 GHD Sit-ups buy-in …then 3 rounds of: 5 Muscle-ups 10 meters Handstand Walk 15 Box Overs (24/20″) 20 Sit-ups …then 30 Burpee sell-out   For Time Compare to Saturday, 08 November 2015   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization – 2:00/side Banded Olympic Wall Squat – 2:00     Post loads, time, and experiences to commentsRead more