Warmup Run the long block 3x Hip Mobility Sequence Skill Round Kicks Conditioning Three Rounds AFAP Run 400 Yd 20 Ring Pushups Then, 3 Sets, alternate with partner 10 Double…

Warmup Dynamic Athletic Movement Skill Movement Punches Groin kick Strength 10 Minutes Find 1 Rep Max Double Kettlebell Thruster Conditioning 25-20-15 Double Kettlebell Thrusters (use approximately 60% of 1RM) Burpees

Warmup Run the long block 2x 3 sets Squat Mobility Sequence 10 Overhead Squats 10 Ring Pushups 10 GHD Situps Strength 5-5-5-5-5 Olympic Back Squat Then, 3 sets 10 Good…

Happy Independence Day! We are meeting at Larry Bell Park (592 S Fairground St) behind the Cobb Civic Center today at 9:30 for the workout. Bring water and sunscreen! No…

Warmup Speed Ladder Kettlebell/Mobility Circuit Skill Stomp Kicks Conditioning 12 Minutes AMRAP Alternate each exercise with a partner 10 Double Kettlebell Swings 10 Double Kettlebell Cleans 10 Double Kettlebell Lunges

Warmup Run the long block 10 Minutes 5 Kettlebell Halos L/R 10 Down Dog Pushups 20 Kettlebell Swings 30 Squats Strength 5-5-5-5-5 Push Press Then, 3-5 sets 10 Pullups 10…

Warmup Run the long block Mobility Kettlebell Halos Pry Squats RKC Armbar Strength 3 Sets Pressing Getups 5 Pistols R/L Conditioning Tactical Getup Drills Benchmark "Angie" 100 Pullups 100 Pushups…

Warmup Dynamic Athletic Movement Partner Medicine Ball Drills Skill Sprawl Punches Conditioning 15 Minutes AMRAP 10 Kettlebell Swing Flip Catch Squat 10 Sprawl Ball Shots

Warmup Run the Long Block 3 Sets 10 Goblet Squats 10 Kettlebell Swings 10 Ring Rows 10 Box Jumps Power 1-1-1-1-1-1-1-1-1-1 Clean Strength 8-8-8-8-8 Front Squat

Warmup Dynamic Athletic Movement Partner Medicine Ball Drills Skill Front Kick Round Kick Conditioning 5 Rounds AFAP 10 Lateral Medicine Ball Passes 5 Front Kicks R/L 5 Round Kicks R/L…