[vc_row][vc_column][vc_single_image image="10084" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today we'll kick things off with another Open Workout: 15.2 You'll have 14 minutes to work through 100x double unders, 50x wall balls and 7x muscle ups...understanding we have progressions posted for all movements, including rep scaling. So don't worry! We have your back. Next, some...

[vc_row][vc_column][vc_single_image image="10085" img_size="large"][vc_column_text]Our Strength Day is just that. A glorious day of lifting! Our squat is a little sneaky today. The movement is a "Cluster", a barbells squat clean thruster. We'll work on the minute for a designated number of reps. Next we'll strict press. And our hinge for the...

[vc_row][vc_column][vc_single_image image="10086" img_size="large" alignment="center"][vc_column_text] Happy Birthday to Renee Z!   Today our 4 rounds have more of the basics. You'll see a quick cardio sprint, KB DL, step ups and simple but heavier push press. Next, in teams of two you'll work for 9 minutes on more zone two cardio...

[vc_row][vc_column][vc_single_image image="10059" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our Friday starts with a Benchmark Girl - Jackie. In teams, you'll work through 1000M row, 50x BB thrusters and 30x Ring Rows. She's a beaut! Next, some core work, and finally, here we go again...remember, Friday's are for metabolic conditioning...so we're at it again...

[vc_row][vc_column][vc_single_image image="10058" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our strength day starts with more skill than strength. With our age demographic, shoulder range of motion is a focus...and it takes a lot to perform an OHS. So that's our first focus. Next, we'll strict and push press. And finally, a DL with a twist....

[vc_row][vc_column][vc_single_image image="10057" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Today our four-round Monday will include pulling....we're weaker at pulling than pushing so here we go! single DB hang power clean and jerk or push press planks and skill work on the power clean from the deck...that first pull, from the deck to the knee...

[vc_row][vc_column][vc_single_image image="10024" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our Friday starts with A LOT of burpees. Show up to find out! After that, we'll cool down and work on some core movements - to allow you to continue to cool down. Next, we'll insert some strength into our Friday by way of the...

[vc_row][vc_column][vc_single_image image="10023" img_size="medium" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our strength day will include back squats, a combination of press and push press and a traditional hinge deadlift. All our lifts with be paired with a bodyweight movement because we are focused on that through the end of the year. Finally, we'll cash out with...

[vc_row][vc_column][vc_single_image image="10022" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Today our four-round Monday will include DB push press with a pause overhead to accentuate that beautiful lock out we're capable of or working towards - doesn't matter - just do it! Partial wall climbs - working on stability in the core and the hollow...