Skill: Practice for 10 minutes: – Handstand Hold – Forward Straddle Roll to Handstand – Forward Tuck Roll to Handstand – Forward Pike Roll to Handstand   For Quality     Conditioning: Christmas in July “Merry Christmas” 10 Handstand Push-ups 20 Pull-ups 30 Back Extentions 40 Kettlebell Swings (53/35) 50 Box Jumps (24/20″) 100 Double Unders 50 Walking Lunges 40 Knees-2-Elbows 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Burpees 10 Ring Dips   For Time Compare to Tuesday, 24 December 2013     Flexibility: 15 Sit-ups to Pike Sit Right Leg Side Split 2:00 Left Leg Side Split 2:00   For Quality     Post time and experience to commentsRead more

  Strength: Power Clean 5  reps  @ 60% 1RM Clean 3  reps  @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: 10-8-6-4-2-4-6-8-10 rep rounds of: Box Overs (30/24″) Kettlebell Push-ups Toes-2-Bar   For Time     Mobility: Quad Smash – 2:00/leg T-spine Smash – 2:00 Couch Stretch – 2:00/leg   For Quality     Post reps, time, and experiences to commentsRead more

    Skill: Hinge Rows 5-5-5* Elevated Rows** 5-5-5*   For Quality *Between sets, perform 20 Double Unders **Incline Rows and Ground Rows are progressions to Elevated Rows. Perform one of those instead if you are unable to properly perform Elevated Rows.     Conditioning: Every minute on the minute (EMOM), for 7 minutes, perform: 10 Overhead Squats @ 50% 1-rep max*   …rest for 7 minutes, and then do…   21-15-9 rep rounds for time of: Kettlebell Swings (53/35) Handstand Push-ups Burpees   For Quality and Time Compare to Tuesday, 16 July 2013     Flexibility: Forward Fold with Twist – 1:00 Low Lunge Twist – 1:00 Lying Hip Capsule – 1:00   2 rounds for quality     Post OHS weight, time, and experiences to commentsRead more

  Strength: Deadlifts 5  reps  at  60% 1RM 5  reps  at  65% 5  reps  at  70% 5  reps  at  75% 5+ reps at 80%   For quality and max reps at 80%     Conditioning: 200m Run 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Uneven Kettlebell Push-ups* 10 GHD Sit-ups 20 Double Unders   3 rounds for time     Mobility: Couch Stretch – 2:00 per leg Banded Overhead Distraction – 2:00 per side Hip Capsule Distraction – 2:00 per leg   For Quality     Post Max Reps, Time, and Experience to commentsRead more

    Celebrating Independence Day!! Gym Closed There is a group meeting at Turkey Mountain at 0800. We will be running a 2-3 mile, group run, slow pace.   Please take a moment of silence for those that have laid down their lives for our freedoms.Read more