Keep working that gymnastic skills warmup, and maybe one day, who knows? For more gymnastic skill related exercises and progressions, check out Jim Bathurst's BeastSkills website and Carl Paoli's GymnasticsWOD…

Warmup Run the long Block Gymnastic Warmup Between sets: Leg swings PVC Shoulder Mobility Cossack Stretch Power Snatch 3x3 (85%) Conditioning 10 Minutes AMRAP 15 Thrusters 10 Burpees

The medicine ball has been referred to as "the ball that just won't die" because of the long history of various cultures utilizing weighted leather spheres for strength, power, and…

Warmup Run the short block Hip Flexor stretch Gymnastic skill testing Strength Bench Press 5x4 (75%) Conditioning 3 Rounds 20 Plyometric Pushups 20 Situps 20yd Bearcrawl 20yd Spiderwalk

This week we begin another nine-week strength cycle. Throughout the next couple of months, we will train 9 barbell lifts at various intensities, with the goal of developing technical proficiency…

Warmup Run the long block Row 500M Partner Medicine Ball Drills: Chest Pass Overhead Throw Backward Overhead Throw Knee Pass Lateral Rotation Pass Skill Rings: Support Dips Handstand: Kick-up Straddle…

10 movements, 50 reps each. It's about to get grimey, now. Warmup Foam Roll everything Run around the long block Leg swings Hip Flexor Stretch PVC Shoulder Mobility Foam roll…

Warmup Jump rope 2 minutes 3 Rounds 10 Kettlebell Goblet Squats 5 One hand Elevated Pushups per side 10 Kettlebell Swings 10 GHD Situps Skill Double unders Conditioning "Annie" 50-40-30-20-10…

POWER. Warmup 10 minutes for quality of movement Kettlebell Turkish Getups Skill USAW Clean Progression Conditioning 10 minutes for reps Sandbag Getups