Obligatory sweat angel picture. Warmup Bear Crawl - 2 minutes Clean Progression Strength 5x3 Front Squat Conditioning 5 Rounds 5 Double Kettlebell Thrusters 5 Kettlebell Split Snatches per arm 20…

Warmup 3 Rounds Pose Drills - 3 minutes 3 Windmills per arm 6 Strict Pullups 9 Power Wheel Rollouts 12 Kettlebell Swings Conditioning 20 Minutes AMRAP Run the Long Block…

Mike Hawe prepping for Cirque du Soleil tryouts with a partner assisted "pretzel" stretch. Warmup Jump Rope 2 minutes Clean Progression Strength 5x5 Olympic Back Squat Conditioning 12 Minutes 4…

Warmup 3 Rounds Pose Drills - 3 minutes 10 Birddogs per side 10 GHD Situps 20 Pushups 5 Kettlebell Single Arm Suitcase Deadlifts per side 30 Second Reverse Plank Hip…

Warmup 3 Rounds Pose Drills - 3 minutes 3 Turkish Getups/Side 8 GHD Situps 8 Strict Pullups Hip Mobility Sequence Shoulder Mobility Drill Conditioning 12 Minutes AMRAP 4 Ring pushups…

Warmup 30 Minutes Clean Progression Strength 5x8 Front Squat (65%) Rest exactly 1 minute between sets Then 4x6 Superset Romanian Deadlift Power Wheel Rollout

Warmup 3 Sets Pose Drills 3 minutes 3 Windmills/Side 8 GHD Situps 12 Supine Ring Rows 30 Second Handstand Hold 2 Squat Mobility Sequence Conditioning 8 Rounds AFAP 100M Shuttle…

Warmup Dynamic Athletic Movements 5 minutes Clean Progression 25 minutes Strength 5x3 Back Squat Conditioning 10 Minutes AMRAP 5 Kettlebell Box Step Ups with Rotation/Side 10 Sit outs 30 second…

Pose Running is a technique discovered and refined by Dr. Nicolas Romanov, a Russian track coach. This style of running reduces the impact forces on the body's joints, and distributes…

Today we begin a 6-week cycle with a heavy focus on squatting. We will be drilling the Olympic clean and doing heavy front and back squats 3 days a week.…