3 Rounds, Timed Intervals of:1 minute – Calorie Row1 minute – Power Cleans1 minute – Burpee Box Jump Overs (24/20″)*Rest 3 minutes after each round Example Loading By Round:Round 1 – 115/80lbRound 2 – 95/65lbRound 3 – 75/50lb READ MORE

3-Position Squat Snatch Complex:1 rep @ Hip1 rep @ Knee1 rep @ Floor For Time:21-15-9Squat Snatch (95/65lb)Kipping Pull-Ups READ MORE

FITNESS, In Teams of 2AMRAPx18 minutes:60 Pull-Ups60 Burpees60 Russian Kettlebell Swings (24/20kg)60 Medball Squat Cleans (20/14lb)60 Kipping Knees to Chest FUNDAMENTALS, In Teams of 2AMRAPx18 minutes:30 Pull-Ups30 Burpees30 Russian Kettlebell Swings (30/20lb)30 Medball Squat... READ MORE

FUNDAMENTALSAMRAPx15:6 Deadlift (95/65lb)9 Incline Push-Ups12 Squat Jumps FITNESSAMRAPx15:6 Deadlift (135/85lb)9 HR Push-Ups12 Box Jumps (20″) PERFORMANCEAMRAPx15:6 Deadlift (155/100lb)9 HR Push-Ups12 Box Jumps (24/20″) READ MORE

“The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep? If you have the discipline to get out of bed, you win—you pass the test. If you are mentally weak for that moment and you let that weakness... READ MORE

FUNDAMENTALS:100-80-60-40-20Single-Unders50-40-30-20-10Wallballs (10lb) FITNESS & PERFORMANCE:50-40-30-20-10Double-UndersWallballs (20/14lb)*Compare to June 18th results READ MORE

Benefits of the Sumo Deadlift include: strengthening the quadriceps, glutes, hamstrings, and other muscles of the posterior chain. In addition to building strength, the Sumo Deadlift can be used as a rehabilitation exercise to overcome back injury. Sumo Deadlift Set 1... READ MORE

FUNDAMENTALS:With a 13 minute time cap:50 DB Clean & Jerk (25ea. arm)100ft Walking Lunges50 DB Clean & Jerk (25 ea. arm)100ft Walking lungesLoading: Bodyweight lunges, 20/10 DB C&J FITNESS:With a 13 minute time cap:50 DB Clean & Jerk (25ea. arm)100ft Goblet... READ MORE

ATHLETE MINDSET:Lift by feel today. Our training goal is to build up to some heavier loads without completely frying the central nervous system. Keep loading around or below 85% of 1RM. Dropping the loading down to 70-75% for a more technique bias is a great option too!... READ MORE

GYMNASTICS SKILL A. Seated Pull-Downs w/Bands:(3 Sets x 10-12 reps)– Chin over bar, pause for 3 sec and lower– Rotate with group and rest GYMNASTICS SKILL B. Barbell Pull-Ups w/Box:(3 Sets x 2-3 reps)– Chin over bar, pause for 3 sec and lower– Rotate with... READ MORE