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.…

Today is the final day of our "deload" (from heavy barbell lifts) and work-capacity testing week. Going out with a bang--we've got another long bodyweight test of overall gymnastic strength,…

Evidently one does not require an exceptional overhead squat to be competitive in the Ironman. My friend, former CrossFit beast and now triathlete and Navy Seal hopeful, Mark Wade Jr.…