A) GHD Warm-ups and Progressions B) AMRAP 20: 10 GHD Hip Extensions 100m Farmer Carry (50/35#) 10 Weighted Sit-ups (20/14#) - Add 10 reps...

A) Handstand Warm-ups and Progressions Practice (25 min) B) For Time: 3:00 Handstand Hold 100 Squats 50m Handstand Walk 100 Squats 30...

The Dana Point Turkey Trot is Thanksgiving morning, November 25 You can register at https://turkeytrot.com/ -VERY IMPORTANT: Pace of each...

A) For Load (33 minutes): Back Squat 10-8-6-4-2 Shoulder Press 10-8-6-4-2 Deadlift 10-8-6-4-2 - Record heaviest load lifted in each...

A) Snatch Progressions (15 min) B) 7 Sets For Load (20 min cap): 1 Snatch C) 5 Sets :20 Banded Hamstring Stretch / Side :30 T-Spine Foam...

A) Intro to the Butterfly Pull-up & Kipping Practice B) "Cindy" AMRAP 20: 5 Pull-ups 10 Push-ups 15 Squats C) Accumulate 30 A-T-Y Drills...

A) Gymnastics Practice B) 5 Rounds For Time (22 min cap): 20 GHD Sit-ups 400m Run C) 3 Sets :30 Groiner Stretch / Side :30 Calf Stretch /...

A) Rowing Efficiency & Strategy B) For Time (22 min cap): 20 Pulls on the Rower 15 Wall Balls (20/14#) - Row until you accumulate...

A) Muscle up Progressions (15 min) B) 8 Rounds For Reps: :20 Muscle-ups - Rest :10 :20 Clean & Jerks (95/65#) - Rest :10 C) 3 Sets 20...

A) 9 Sets For Load: Front Squat 10-5-3-1-1-1-3-5-10 B) 3 Sets :30 Groiner Stretch / Side :30 Couch Stretch / Side

A) Power Snatch Progressions (15 min) B) 5 Rounds For Reps: Max Unbroken Hang Power Snatches (3/4 bodyweight) Max Unbroken Handstand...

A) Running Drills and Workout Prep (10 min) B) 4 x 4:30 Rounds For Reps: 800m Run In remaining time complete as many double unders as...

As a class, do 32 burpees for Chapman's birthday! A) Strict and Kipping Pull-up Progressions (12 min) B) 10 Sets For Time: 3 Weighted...

A) Power Clean Practice (15 min) B) AMRAP 12: 9 Deadlifts (115/75#) 6 Burpees 3 Power Cleans (115/75#) C) 2 Sets 1:00 Banded Hamstring...

A) 6 Rounds For Time: 400m Run 12 Box Jump Overs (30/24”) - Athletes may touch the top of the box with their hands B) Accumulate 50 Med...

As a class, do 55 burpees for Brett's birthday!! A) 12 Sets For Load: 1 Thruster B) 3 Sets :30 Doorway Stretch / Side :30 Banded Shoulder...

A) AMRAP 5 5 KB Swings Single-Arm Swings (53/35#) 10 Up-Downs to Plate - Rest 3:00 AMRAP 4 10 Russian KB Swings 10 Up-Downs to Plate -...

A) Rowing Efficiency and Strategy (10-15 min) B) 5 Rounds For Time (22 min cap) 500/350m Row * After each row, perform 2 double unders...

As a class, do 52 burpees for Vicki's birthday!! A) Push Press Progressions and then: Build to a Heavy 3 B) For Time (17 min cap)...

A) Handstand Push-up Practice (10 min) B) In teams of 2: 2 Rounds For Time: 100/80 Calorie Row 50 Handstand Push-ups - One partner works...