Warmup Speed Ladder Kettlebell Flow: 3x 1/2 Getup (stand up) 5 One hand Swings 3 Clean and Push Press 2 Snatches 1/2 Getup (lay down) Switch Hands Conditioning "Kermode" 30…

Warmup Run to Sessions Hip Mobility 10 Downdog Pushups Lift 30 Minutes Levels 2-4 Snatch Progression Then, 6 minutes E2MOM (3 sets) L3/4: 3 Drop Snatch at 75/85/95% of 1RM…

Riley Monster Warmup Run to Sessions 2x Hip Mobility 10 Downdog Push-ups Lift 15 Minutes Levels 2-4 Clean Progression Then, 10 minutes E2MOM (5 Sets) 2 x [Clean Pull +…

The Liftoff - We're less than a month out. Commitment is step one (Sign up in MindBody). All Level 3's and 4's should participate. Level 2's that feel you're ready…

Warmup Jump Rope 3 Minutes Hip Mobility Series 10 Downdog Push-ups Lift 15 Minutes Levels 2-4 Clean Progression Then, 10 minutes E2MOM (5 Sets) 2 x [Clean Pull + Hang…

I want to give a big shoutout to Kiki and Vanessa for participating in the Women's Strength Coalition "Pull for Pride" fundraiser this past weekend. Kiki nailed all three deadlifts…

Warmup Speed Ladder Kettlebell FLow: 3 rounds (try not to set the bell down at all) 5 One arm swings 3 Snatches 1 Windmill 1 Overhead Squat 1 Reverse Getup…

Warmup Run to Sessions Hip Mobility 10 Downdog Pushups Lift 30 Minutes Levels 2-4 Clean Progression Then, 6 minutes E2MOM (3 sets) L3/4: 3 Jerks at 75/80/85% of 1RM Clean…

Warmup Run to Sessions Hip Mobility 10 Downdog Pushups Lift 15 Minutes Levels 2-4 Snatch Progression Then, 10 minutes E2MOM (5 Sets) 2 x [Snatch Pull + Hang Snatch +…

Warmup Dynamic Athletic Movement Hip Mobility 10 Downdog Pushups Lift 30 Minutes Levels 2-4 Clean Progression Then, 6 minutes E2MOM (3 sets) L3/4: 3 Front Squats 80/90/100% of 1RM Clean…