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Workout 1.7.21

Warmup3 rounds10 slow eccentric calf raises:30 overhead hold/arm20 double unders Then do 1 set of 25 double unders15/11 cal bike8 pushups To get pacing down Workout3 ...
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Workout 1.6.21

Strength Work12:00 EMOM 1 Deadlift + 1 tall box jump Build to something in the 80-90% range  Workout20:00 EMOM3 deadlifts at 55% of what you ...
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Workout 1.5.21

Skill Work4 sets of 5Strict pullupsStrict dips Sets 1,4–normal pullup grip. Set 2 wide pullup, Set 3 Chinup Add weight or band as able/needed Workout18:00 ...
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Workout 1.4.21

WarmupSpend 10:00 getting your back squat prepped and warmed up LiftBuild to a 9/10 set of 5 “no-bounce” back squats Then take 33% of what ...
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Workout 1.2.21

Accessory Work4 sets8 goblet stepups/legmax hanging l/tuck hang Then go through an empty bar snatch warmup.  Then hit 3 3 position power snatches up to ...
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Workout 1.1.21

No classes today – Happy New Year!
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Workout 12.31.20

Warmup1 warmup only today 0-3 on the bike4-6 5 step6-7- 10 deadlifts+10 back squats, empty bar7-8 5 deadlifts+5 back squats at workout weight8-12 pullup warmup+a ...
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Workout 12.30.20

Warmup3 sets :40 kickup narrow handstand hold8 tempo upright rows/arm Then spend 5:00 practicing dumbbell hang clean and jerks Then do 1 round of6 single arm ...
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Workout 12.29.20

Hot Start Warmup50 Double unders25 bar facing burpees Then spend 15:00 warming up/practicing cleans While you’re doing this, accumulate: 100 hollow rocks100 arch ups WorkoutEvery 2:00 ...
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Workout 12.28.20

Accessory Work4 sets of 8 Clean grip Deadlifts, building:30 suitcase hold/side, at 50% of your deadlift weight Then do 3 sets of 3 clusters4 box jump ...
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