Warm-Up:  Burgener and Skill Transfer   Barbell Gymnastics: Power Snatch – 5 x 1   Conditioning: 10 Minute AMRAP of: 5 Any Way Overhead (155/105) 7 Wall Balls (20/14) 9 Ring Dips   This Week's MobilityRead more

Warm-Up:  Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec L-sits (Hang/Ring/Paralette) 3 Reverse Grip Leg Lift Handstand w/ wall   Strength: Barbell Lunges in Front Rack – 3 x 10 (5 per leg)   Conditioning: "Baseline" For Time: Row 500m 40 Air Squats 30 Situps 20 Pushups 10 Pullups   Midline: 3 Sets – Max Strict Toes-to-Bar   Mobility: Partner Stretching for Hamstrings   This Week's MobilityRead more

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Push Press – 3 x 5   Conditioining: For Time: "Isabel" 30 Snatches (135/95) * 10 Minute Time Cap This Week's MobilityRead more

Warm-Up:  Gymnastics Warm-Up – Day 1 10 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow Rocks 10 Superman Rocks   Strength: High Bar Back Squat – Establish a 1RM   Conditioning: 3 Rounds For Total Working Time of: 75 Double Unders 15 Lateral Burpees (Over The Barbell) 10 Hang Power Cleans (135/95) * Rest 1:1 ** 15 Minute Time Cap   This Week's MobilityRead more

Warm-Up:  Group Dynamic   Barbell Gymnastics: Split Jerk – 5 x 1 *Rest 90 seconds   Conditioning: "Diane" 21-15-9 of: Deadlifts (225/95) Handstand Push-Ups * 10 Minute Time Cap This Week's Mobility:Read more