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Warm Up

Teams of 2: Run 400m (Together), 40 Hollow Rocks*, 40 Box Jump/Step Down**

*One athlete performs their 20 hollow rocks while the other holds a wall sit.

**One athlete jumps while the other dead hang from a pull up bar.

Back Squatt: 5 @ 75%, 3 @ 85%, 1+ @ 95%

Warm-up weight is: 5-10 reps with an empty bar, 5 reps @ 40-50%, then 5 reps @ 60% before jumping into your working sets (above percentages).  The number you are going to calculate all your percentages will be 90% of your true 1RM.  That is the secret sauce to this program.  If you do not have a 1RM, ask your coach to give you a number to use.  The goal is not to have the perfect weight to calculate off of in the beginning but rather give you exposure to these movements.  Practice, practice, practice.  

Expect to see Squats on Mondays and Deadlifts on Wednesday for a while.  We are entering a new strength cycle.  Remember to track your progress and record the weight you use for calculations.  They will stay the same until we tell you it’s time to add weight.


Mobility Recommendation: Calf/Achilles smash, 1:30 per leg


In Teams of 3*, 4 RFT: 45 Burpee Box Jumps, 6 Legless Rope Climbs

*1 Athlete working at a time.

The intent for this piece is to practice speed and efficiency on the burpee box jumps (AKA no extra steps in the movement) and to practice the skill of climbing a rope legless. Rope climbs should be split evenly. For the legless rope climbs you have a couple options: climb as high as possible legless, one climb is legless and the other climb is with legs, or regular rope climbs. If you’re not doing traditional rope climbs, perform an arm-only rope climb from the supine position. We recommend performing the BBJO in fast sets of 5 or so reps and the rope climb as singles. Overall time domain is around 28 minute or so.



Warm Up

October challenge starts today! Join a class to find out what we’re working on this month.

Move Steadily Through: 4-way Banded Glute Activation Steps (20 per
direction + 5 Air Squats after each direction), 20 S-Arm DB Thrusters (10/
side), :45 Static Hanging Knee Raise Hold

Maintain a good athletic stance in the activation steps, and make sure your steps are small and controlled. You should always have tension on the band.

Mobility Recommendation: Banded Pigeon Pose, 1:30 per leg


Weighted Pull-ups (strict): 3-3-3-3-3-3

Goal is to add weight to your stick pull-ups.  If you can’t perform a pull-up without a band yet, continue to use your band but decrease support.  To add weight, you can hold DB’s between your legs, use weighted vest.


9-15-21: Dumbbell Thruster, 50 Double Unders after each set of Thrusters

The time domain for this couplet is sub 8 minutes. We are looking for those DB thrusters to be no more than 2 sets in any round (although that last round will be tough) and for the double unders to take less than 1 minute per set. Keep the intensity high. After this piece, make sure you walk or bike slowly for 5-10 minutes either within class time or after, as there is quite a bit of squatting today.