Sandbags

Register Here MONDAY 3/25 Warm-up Review how to properly get the sandbag from the ground to the knees and then into the hips before starting the warm up. 2 Steady Rounds: 5 Explosive Vertical Leaps, 100’ Sandbag Bear Hug Carry, 15/12 Calorie Row HARD Mobility...

Open 19.5

Register Here FRIDAY 3/22 Warm-up 2 Steady Rounds: 8 DB Lunge and Squat, 15 Kip Swings in Sets of 5, 20 Lateral Hops Over the DB A dumbbell lunge-and-squat goes like this: while holding a DB in a goblet hold, lunge on each leg, and then perform one squat. That’s one...

Muscle Up Drills

Register Here WEDNESDAY 3/20 Warm-up Weakness Warm Up: 100/80 Calorie Row, AB, or a 1 mile Run – select the machine you are least comfortable on – then – Muscle Up Skill Work and Progressions: e.g., Hip Extension + Pull w/ Arms, Transition Drills,...

Squats

Register Here MONDAY 3/18 Warm-up 2 Steady Rounds: 2 DB Burpee Deadlifts (3), 20 Walking Lunge Steps, 2 DB Burpee Deadlifts (3), 15 Push Ups For the DB Burpee deadlifts, perform a burpee with your hands on the dumbbell handles, then jump your feet up between the heads...

Open 19.4

Register Here FRIDAY 3/15 Warm-up Move Quickly Through 2 Rounds: 20/16 Cal Row, 16 Light DB Hang C&J (8 left, 8 right, unbroken), 20 Wallballs Start on different pieces of equipment and rotate through stations. We just want everyone moving through all three...

Hold On

Register Here WEDNESDAY 3/13 Warm-up With an Empty Barbell, 2 Steady Rounds: 10 Front Rack Walking Lunge Steps, 10 Empty Bar Thrusters, 10 Kip Swings in Sets of 5 Go straight from your lunges into your thrusters without putting the bar down to get really warm. On...