This Week's Mobility Strength: High Bar Back Squat 1 x 20 * This should be (1) maximal set. ** Select a weight that all repetitions can be completed with. *** If performed last week, go heavier. **** Take time to build up to this (1) working set.   Conditioning: For Time: 9 Bar Muscle-Ups 18 Kettle Bell Snatches (70/53) (9 Left) (9 Right) 200m Sprint 7 Bar Muscle-Ups 14 Kettle Bell Snatches (70/53) (7 Left) (7 Right) 200m Sprint 5 Bar Muscle-Ups 10 Kettle Bell Snatches (70/53) (9 Left) (5 Right) * 20 Minute Time CapRead more

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