This week starts the second phase of the muscular endurance/cardiovascular capacity program we have been working on for the last month. As before, each week there will be 2 "strength"…

Warmup 0:00 - 15:00 Dynamic Warmup Instructor Mobility Conditioning 15:00 - 20:00 workout explanation and movement prep 20:00 - 44:00 "Deep State" 24 Minutes EMOM (8 Rounds) Minute 1: 5…

Warmup 0:00 - 20:00 Run to Sessions 2x Instructor Mobility Alternating Turkish Getups (increase weight as long as you are able to maintain perfect form) Conditioning 20:00 - 30:00 Snatch…

Warmup 0:00 - 15:00 Jump Rope 5 Minutes Instructor Mobility 15:00 - 30:00 Workout Specific Practice -review points of performance -practice progressions and regressions to find the appropriate degree of…

Warmup 0:00 - 15:00 Run to Sessions 2x Instructor Mobility 15:00 - 25:00 Review/Practice skills for today's conditioning. Conditioning 25:00 - 45:00 "Syndrome" 4x (as fast as you can without…

It's DELOAD WEEK! We've been going for four weeks on the last training block, working on heavy muscle endurance and moderate intensity intervals. Now it's time to retest a couple…

Warmup 0:00 - 25:00 Super Dynamic Warmup Instructor Mobility 3x 40 yd Bottoms-up Rack Walk R/L 5/5 Halos each direction Conditioning 25:00 - 30:00 Workout explanation and movement prep 30:00…

Warmup 0:00 - 15:00 Run to Sessions 2x Instructor Mobility Lift 15:00 - 30:00 3 work sets 8 Romanian Deadlifts 8/8 Kettlebell Seated Press R/L Rest 30-60 seconds between each…

Warmup 0:00 - 20:00 Super Dynamic Warmup Instructor Mobility 3x 45 seconds Waiter Walk R/L 5/5 Halos each direction Conditioning 20:00 - 30:00 Workout explanation and movement practice 30:00 -…

Warmup 0:00 - 25:00 5 Minutes Jump Rope Instructor Mobility Barbell lifters: Clean Progression/Warmup - Please note, this is NOT the time to LEARN how to perform a clean. If…