Last week was our deload, but rather than start a new program during a short holiday week, we are going to test max effort strength in the main three lifts.…

Warmup 0:00 - 15:00 Run to Sessions Instructor Mobility Partner Warmup Drills 15:00 - 25:00 Workout movement prep Conditioning 25:00 - 55:00 “Shadowkeep" Two person teams, split up the reps…

Warmup 0:00 - 15:00 Super Dynamic Warmup Instructor Mobility 15:00 - 25:00 Review/Practice skills for today's conditioning. Conditioning "Guild Navigator" 25:00 - 50:00 25 Minutes In three person teams, complete…

Warmup 0:00 - 20:00 Run to Sessions 2x Instructor Mobility 20:00 - 30:00 Review/Practice skills for today's conditioning. Conditioning 30:00 - 55:00 "Marsten House" Levels 2-4 25 Minutes 5 Chin-ups…

Warmup 0:00 - 20:00 Speed Ladder Instructor Mobility 20:00 - 30:00 Workout Prep Review/practice the movements for your level. Conditioning 30:00 - 55:00 (25 minute limit) "Snakedriver" Levels 2-4 Barbell…

Warmup 0:00 - 15:00 Dynamic Animal Mobility 15:00 - 25:00 Alternating Turkish Getups (increase weight as long as you are able to maintain perfect form) Conditioning 25:00 - 35:00 Kettlebell…

We've just completed phase two of the Plyometric cycle. This is a DELOAD week so we won't be working on the main lifts in a structured way. We are going…

Warmup 0:00 - 12:00 Run to Sessions Instructor Mobility 12:00 - 25:00 Partner Warmup Drills 25:00 - 35:00 Workout movement prep Conditioning 35:00 - 60:00 “Sovereign" With a partner: One…

Warmup 0:00 - 12:00 Super Dynamic Warmup Instructor Mobility 12:00 - 25:00 Front Squat prep: 3x 5/5 Goblet Russian Step-Ups 5/5 Single Leg Glute Bridge (keep other leg pointing straight…

Warmup 0:00 - 15:00 Run to Sessions 2x Instructor Mobility 15:00 - 25:00 10:00 - 20:00 Steel Mace Warmup Slow, controlled movement Alternate with a Partner 3x through on each…