Rest Day     Competitors Class: 1730-1830   This weeks class will be focused around the Battle at the Ballpark competition. Class will go through each of the standards verifying proper range of motion and efficiency, work on Ground-to-Overhead, and mobility work.     CFE: Choose a sport: Run, Row, Bike, or Swim   Perform 10-14 rounds of: 30 second sprint, 1-minute rest ALL OUT EFFORTS!!     Post total sprint distance and experiences to commentsRead more

  Strength: Deadlifts 7-7-5-5-3-3-1-1 Start at 55% 1RM. Increase by 5% each iteration.   For Quality   Conditioning: Complete as many rounds as possible in 9:00 of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   …then run 800m and rest, 8:00 cap   Complete as many rounds as possible in 7:00 of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   For Score   Mobility: Couch Stretch – 2:00/leg Overhead Distraction – 2:00/arm Quad Smash – 2:00/leg     Post load, score, and experiences to commentsRead more

  Skill: Hinge Rows 5-5-5-5-5 Handstand Hold 30 second holds between sets of hinge rows   For Quality   Conditioning: Complete as many rounds as possible in 10:00 of: 9 Bar-over-Burpees 6 Snatches (95/65) 3 Muscle-ups   For Score   Mobility: Lateral Opener – 2:00/side Single Leg Flexion – 2:00/leg T-Spine Smash – 2:00   For Quality     Post score and experiences to commentsRead more

  Strength/Skill: Power Cleans 7-7-5-5-3-3-1-1 Start at 55% 1RM. Increase by 5% each iteration. Focus points for this are: Hip Explosion, Shrug, Fast Elbows   For Quality   Conditioning: Run 600m 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Run 400m 50 Double Unders 40 Kettlebell Sumo Deadlift High-pull (53/35) 30 Wall-Ball Shots (20/14) @ 9′ 20 GHD Sit-ups Run 200m   For Time   Flexibility: Right Leg Split – 1:00 Left Leg Split – 1:00 Center Split – 1:00   2 rounds for quality     Post loads, time, and experiences to commentsRead more

  Strength: Back Squat 5-5-5-5-5   For Max Load   Conditioning: Row 1000m 25 Cleans (95/65) 25 Toes-2-Bar Run 600m 30 Shoulder to Overhead (95/65) 30 Burpees Row 500m 35 Kettlebell Swings (53/35) 35 Box Jumps (24/20″) Run 300m 40 Sit-ups 40 Singles   For Time   Mobility: Couch Stretch – 2:00/side Forward Fold with a Twist – 2:00/side Anterior Compartment Smash – 2:00/side     Post Load, Time, and experiences to commentsRead more