Sunday (7/28) WOD Prep: Posterior Chain Floss * 2 Minutes Per Side   Strength: Deadlift 5 x 5 @ 70%1RM * Rest 3 Minutes Between Sets ** No 1RM%?: Go Slightly Heavier Than Last Week * 20 Minute Time Cap   Conditioning: 4 Rounds For Time of: 60' Kettlebell Death March (53/35) 25 Wall Balls (20/14) * 15 Minute Time Cap   Injury Prevention: A) Foam Roll Lower Back 2 x 30 Passes B) PVC Pass Throughs 2 x 30 (Progressively Narrow Grip) C) Couch Stretch * 2 Minutes Per Side * Injury Prevention Is To Be Done On Your Own After Class   Monday (7/29) WOD Prep: Olympic Wall Squat * Accumulate 2 Minutes   Strength: High Bar Back Squat 1 x 3 @ 83%, 1 x 2 @ 85%, 1 x MAX REPS @ 87%1RM * Rest 3 Minutes Between Working Sets ** No 1RM%?: Work Up...Read more

Sunday (7/21) WOD Prep: LAX Ball In Foot * 2 Minutes Per Side   Strength:  Deadlift 6 x 3 @ 67% 1RM * Rest 2 Minutes Between Working Sets ** Focus: Bar Speed & Technique *** If You Do Not Know Your 1RM%, Use A Light Weight Slightly Heavier Than Last Week, That You Can Move Fast / Explosively. * 20 Minute Time Cap   Conditioning: 7 Minute Repetition Ladder of: 3 Kettlebell Swings (70/53) 3 Handstand Push-Ups 6 Kettlebell Swings (70/53) 6 Handstand Push-Ups 9 Kettlebell Swings (70/53) 9 Handstand Push-Ups * Continue This Process, Increasing Repetitions By 3 Until 7 Minutes Expires.   Injury Prevention: A. Lower Back Foam Roller Smash * Accumulate 3 Minutes B. Banded Ankle Distraction * 2 Minutes Per Side C. Wheel Pose * Accumulate 1-2 Minutes * Injury Prevention Is Intended To Be Done On Your Own After Class. —————————————————————————– Monday (7/22) WOD...Read more

Sunday (7/14) WOD Prep: Posterior Chain Floss *2 Minutes per Side   Strength: Deadlift 12 x 2 @ 65% 1RM * Rest 1 Minute Between Working Sets ** Focus: Bar Speed & Technique *** If You Do Not Know Your 1RM% Use A Light Weight You Can Move Fast / Explosively. * 20 Minute Time Cap   Conditioning: For Time: Row 100m 5 Handstand Push-Ups 10 Pistols (Alternating) 15 Pull-Ups Row 200m 5 Handstand Push-Ups 10 Pistols (Alternating) 15 Pull-Ups Row 400m 5 Handstand Push-Ups 10 Pistols (Alternating) 15 Pull-Ups Row 200m 5 Handstand Push-Ups 10 Pistols (Alternating) 15 Pull-Ups Row 100m * 15 Minute Time Cap   Injury Prevention: A. Lower Back Foam Roller Smash * Accumulate 3 Minutes B. Wall Split * Accumulate 2 Minutes Total C. Squat Therapy 2 x 15 * Injury Prevention Is Intended To Be Done On Your Own After Class. —————————————————————————– Monday (7/15)...Read more

Sunday (7/7) WOD Prep: Barbell Calve Smash *2 Minutes per Side Conditioning: 3 Minute AMRAP: Row (Calories) Rest 3 Minutes 3 Minute AMRAP: Wall Balls (20/14) Rest 3 Minutes 6 Minute AMRAP of: 3 Power Cleans (155/105) 7 Knees To Elbow 11 Push-Ups Rest 3 Minutes 3 Minute AMRAP: Wall Balls (20/14) Rest 3 Minutes 3 Minute AMRAP: Row (Calories) —————————————————————————– Monday (7/8) WOD Prep: Olympic Wall Squat *Accumulate 3 Minutes Strength: Overhead Squat 3 x 3 * Heavy As Possible ** Rest 3 Minutes Between Working Sets * 15 Minute Time Cap Conditioning: 10 Minute AMRAP of: 15 Burpees 10 Front Squats (135/95) 5 Push Press (135/95) —————————————————————————– Tuesday (7/9) WOD Prep: Banded Ankle Distraction * 2 Minutes per Side Strength: Establish a Max Weight in the Following Complex: 1 Clean 1 High-Hang Clean 1 Jerk * Rest 3 Minutes Between Attempts * 20 Minute Time Cap Conditioning: Tabata:...Read more

Sunday (6/30) WOD Prep: Barbell Overhead Mobilization *2 Minutes per Side Skills: Rack Jerk 2,2,2,2 * Rest 3 Minutes Between Working Sets ** 20 Minute Time Cap Conditioning: For Time: 25 Burpees Then 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20) Kettlebell Swings (70/53) Then 25 Burpees * 15 Minute Time Cap —————————————————————————– Monday (7/1) WOD Prep: Super Front Rack *2 Minutes per Side Strength: Front Squat 5 x 5 * Heavy As Possible ** Rest 2 Minutes Between Working Sets * 20 Minute Time Cap Conditioning: 10 Minute AMRAP of: 25 Double Unders 15 Toes To Bar 10 Pistols (Alternating) —————————————————————————– Tuesday (7/2) WOD Prep: Barbell Shoulder Smash & Floss * 2 Minutes per Side Strength: Hang Snatch 3,2,1 * Rest 3 Minutes Between Working Sets ** Heavy As Possible * 20 Minute Time Cap Conditioning: Every Minute On The Minute For 10 Minutes: Even Minute: 6 Power Snatches (135/95) Odd Minute: 3...Read more