Warmup 0:00 - 15:00 Run to Sessions Instructor Mobility 15:00 - 30:00 Technique practice: Medicine Ball Steel Mace Landmine Conditioning 30:00 - 55:00 “Volta" With a partner: One person will…

Warmup 0:00 - 15:00 Super Dynamic Warmup Instructor Mobility Strength 15:00 - 45:00 Levels 2-4 3x 5 Front Squats Increase weight each set if possible. 5x 5 Back Squats Increase…

Warmup 0:00 - 15:00 Run to Sessions 2x Instructor Mobility 15:00 - 30:00 Review/Practice skills for today's conditioning. L2-4: Barbell Clean Progression Work through the entire progression at least 2x…

Warmup 0:00 - 15:00 Super Dynamic Warmup Instructor Mobility Strength 15:00 - 45:00 Levels 2-4 5x 5 Strict Press Increase weight each set if possible. 3x 8 Push Press All…

Warmup 0:00 - 18:00 Speed Ladder Instructor Mobility Conditioning 18:00 - 30:00 Workout Prep Med ball throwing drills Perform ~3 reps of each movment to practice. All Levels: - rugby…

I hope everyone had a great Thanksgiving weekend with lots of good food and not too much familial conflict! It's been 2 weeks since we have been on a tightly…

Warmup 0:00 - 20:00 Speed Ladder Instructor Mobility 20:00 - 30:00 Workout Prep -practice the unfamiliar movements (especially landmine) Conditioning 30:00 - 60:00 "Eberron" 5 Rounds Start at any station,…

Warmup 0:00 - 15:00 Dynamic Athletic Movement Instructor Mobility 15:00 - 30:00 Workout Prep Conditioning 30:00 - 55:00 "Doorbuster II" 25 Minutes AMRAP Alternate exercises with partner - A does…

Warmup 0:00 - 15:00 Super Dynamic Warmup Instructor Mobility Deadlift Prep: Hip Activation Drills Kettlebell Swings Technique review Strength Levels 2-4 15:00 - 40:00 Deadlift Spend 20-25 minutes working up…

Warmup 0:00 - 15:00 Instructor Jump Rope 5 minutes Instructor Mobility Pressing Prep: Medicine Ball chest pass Technique review Strength Levels 2-4 15:00 - 40:00 Bench Press Spend 20-25 minutes…