Warm-up: Foam Roll T-spine; 2 Rounds – 1-Arm KB Snatch 15 reps each, 1-Arm OHS 8 reps each, 10 Serratus Push-ups, 10 V-ups Squat: 5×3; 3 powerful box jumps after each working set Skill: Double Under MetCon – Flight Simulator: 10-20-30-40-50-40-30-20-10 Unbroken Double Unders Each set is independent of each other Finisher: Straight and bent …

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Warm-up: Foam Roll T-Spine & Glutes, 200m Run, 2 Minute Ring Support, 20 Leg Swings (all ways), Banded Hip Opener, 200m Run, Banded Samson Stretch Deadlift: 5RM MetCon – AMRAP 10 Minutes: 5 Power Cleans (135/95lbs) 5,10,15,…∞ Double Unders Finisher: 30 V-Ups or 30 Hanging Leg Raises First, tomorrow (if you wish) bring your IPOD …

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Warm-up: 15 KB Swings (50/35lbs), 10 Dislocates, 10 Push-Ups, 10 Air Squats x2 Power Clean: 6×2 (lightweight); Then 10 Singles to Reach a 1RM MetCon – For Time: 15 Reps of the Bear Complex (135/95lbs) (Bear Complex = 1 PC, 1 FS, 1 PP, 1 BS, 1 PP. These movements can be combined) Finisher: 2 …

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Warm-up: 300m Row, (10 Bird Dogs, 10 Power Box Jumps, 10 Chin-Ups x2) Speed Press: 1 rep every 30 seconds for 10 minutes (65% 1RM) Push Press: 1-1-1-1-1 MetCon – For Time: 21-15-9 Toes-2-Bar KB Swings (50/35lbs) Finisher: 3x400m Sprints (Full Rest Between) It’s time to congratulate more scholarship winners. We’ve decided to be generous …

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Warm-up: 200m Row, 10-8-6-4-2 Double Unders/ Push-Ups/ Sit-Ups, Lat Stretch Press: 6×2 Weighted Pull-Ups: 6×2 Super Set with Press MetCon – For Time: 30-20-10 1-Arm DB Push Press (50/30lbs) V-Ups It’s about that time again…time to announce this month’s Ktown Scholarship winner! We’ve had a few submissions for April so if you nominated someone this …

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Warm-up: 10 Arm Circles (all directions), 10 Leg Swings (all directions), 10 Serratus Push-Ups, 30m Overhead Walk (25lbs) x2 Bench Press: 5-3-1 MetCon – 20 Minute AMRAP: Max Push-Ups 8 Squat Snatches (95/65lbs) 400m Run (Score = Total Push-Ups. No resting in the plank position.) FREE SATURDAY TOMORROW AT 10AM! Now I know you guys …

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Warm-up: 2 Rounds – 10 1-arm Snatches (50/35lbs), 500m Row, 10 Leg Swings (all directions), 10 Hang Power Cleans (45/25lbs) MetCon – AMRAP 10 Minutes: 30 Double Unders 10 Goblet Squats (50/35lbs) 10 Burpees Rest exactly 3 minutes MetCon – AMRAP 10 Minutes: 5 Power Cleans (135/95lbs) 10 Box Jumps (24/18”) 15 Sit-ups Congratulations are …

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Warm-up: Lunges (25m), Pigs on Ice Skates (25m), 5 Normal/Wide/Narrow Push-Ups, 5 Normal/ Wide/Narrow Squats x2 Press: 3-3-3-1-1-1 MetCon – For Time/Reps: 12-11-10-9-8-7-6-5-4-3-2-1 Burpees Sit-Ups (Rest 1 Minute) 4 Minutes Max Double-Unders Finisher: Foam Roll T-Spine This month is packed full of announcements, sorry if you were wanting a scientific or a picture or an …

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