WarmupSpeed LadderHip Mobility 10 Downdog Push-upsConditioning"East Coast Swing"5 Rounds (3 minutes work/ 3 minutes rest)1 minute AMRAP Burpees 1 minute AMRAP Thrusters1 minute AMRAP Double Unders3 minutes RestL4 - 115/85L3…

 WarmupDynamic Athletic Movement3 Rounds 10 Downdog Push-ups 10 CossacksLiftLevels 2-48 x 6 Back SquatSets across. Add 3-5% to the weight you lifted last week. There are 8 work sets, ALL…

WarmupSpeed LadderHip Mobility SeriesLevels 2-410 Downdog Push-ups Practice movements from the barbell complex with empty bar/light weightLevels 0/110 Downdog Push-ups Practice movements from the kettlebell circuit with light weightConditioning"Free Range…

WarmupRun to Sessions St.3 Sets10 Kettlebell Swings10 Down Dog Push-upsConditioning"Karambit"AFAPLevels 2-4Run 800 yd50 Wall Balls30 Pull-ups50 Wall BallsRun 800 ydLevels 0/1Run 400 yd30 Wall Balls30 Ring Rows30 Wall BallsRun 400…

WarmupDynamic Athletic Movement3 Rounds 10 Downdog Push-ups 10 Kettlebell SwingsLiftLevels 2-48 x 6 DeadliftSets across. There are 8 work sets, ALL to be done at the same weight. If you…

WarmupJump Rope 3 Minutes10 Downdog Push-ups 10 Internal/External Shoulder rotations (either with Indian Clubs or 5# plates)LiftLevels 2-48 x 6Bench PressSets across at 60% of your projected 1RM from test…

Due to inclement weather, the 9:30 class is moved back to the gym.  WarmupDynamic Athletic MovementsConditioning“The Patriot”13 Rounds AFAP1 Squat Clean (bw/75%)7 Box Jumps (30/24)7 Burpees6 Chest to Bar Pull-upsLevel…