Lunge Into the Holiday

Register Here FRIDAY 12/20 Warm Up General Warm Up: 20 Lunge and Twists, 30 S-Arm Russian KB Swings (53/35), 2 Attempts at a Max Duration Ring Support Hold Lunge and twist: get into a lunge position with your front foot flat and back leg straight with both hands...

HSPUs & Heavy Cleans

Register Here FRIDAY 12/13 Warm Up General Warm Up: 30 Squat and Twists Squat and Twist: sit into a squat and place your hands on your feet, elbows inside the knee. With one arm, rotate up toward the ceiling while the other arm holds the foot. That’s 1....

Rope Climbs

Register Here FRIDAY 12/6 Warm Up General Warm Up, Tabata-ish on a continuous 4:00 clock: :15 of Air Squats, :15 Dead Hang from Pull Up Bar Set up right underneath your pull up bar so you can squat, then immediately jump up to the bar. You can move side-to-side while...

Ow My Legs/Arms

Register Here FRIDAY 11/22 Warm Up General Warm Up: 20 Spidermans, Run 100m, 20 Kip Swings in sets of 5, Run 100m, 20 KB Swings Spidermans: in a straight arm plank, alternate bringing your foot all the way up to the outside of your hands. Each time a leg comes up and...

Handstands

Register Here FRIDAY 11/15 Warm Up General Warm Up, 2 Rounds, increasing speed: 10 Alternating DB Snatch, Run 100m, 10 S-arm DB Hang Clean and Jerk (5/side), Run 100m You can work on improving DB hang clean and jerk efficiency by not bringing the DB down to the...

Open 20.5 (Lumberjack/PNW)

Register Here FRIDAY 11/8 Warm Up General Warm Up: :60 Handstand Hold, :60 Squat Hold Primer, Sprint Through: 20/15 Calorie Row or Bike, 20 Lateral DB Burpees The general warm up is simply for blood flow and core temperature. After the general warm up, warm up...