This Week's Mobility Strength: Floor Press 7 x 3 * 3 Second Pause When Triceps Touch The Mat ** Heaviest Weight Possible *** Rest 90 Seconds Between Sets   Conditioning: "Elisabeth" For Time: 21-15-9 Power Cleans Ring DipsRead more

This Week's Mobility Strength/Condtioning: Hopper Friday!Read more

This Week's Mobility Strength: Every 40 Seconds For 4 Minutes: 2 (Touch and Go) Power Cleans + 1 Push Jerk @ 70%1RM Conditioning: With A Partner Complete 5 Rounds For Time Each of: Partner A) 20 Calorie Row Partner B) Max Effort Burpees (Rounds 1,3 & 5) Ab Mat Situps (Rounds 2 & 4) * 25 Minute Time CapRead more

This Week's Mobility Strength: High Bar Back Squat 5 x 5 @ 75%1RM * Rest 60 Seconds Between Working Sets ** Quick Descent, Pause 3 Seconds in the Bottom, Bounce and Quick Back Up.   Conditioning: 3 Rounds for Time of: Run 400m 10 Thrusters (135/95) * 12 Minute Time CapRead more

This Week's Mobility Strength: 7 x 1 – 2 Position Snatch * Rest 60 Seconds Between Sets ** Heavy As Possible *** Position #1 is from the floor. Position #2 is from the low hang approximately 2" from the floor. Do not drop the bar between positions.   Conditioning: 30 Push Press (135/95) 30 Over-The-Box Jumps (24/20) (Touch Top) 30 Chest 2 Bar Pull-Ups 30 Deficit Hand Stand Push-Ups (6-4" to an Ab-Mat) * 15 Minute Time CapRead more