Unloaded AMRAP 9 3, 6, 9, 12, 15, etc… Burpees AKBS – L: 35/24; Spl: 53/35; S: 70/53 -rest 3min, then: AMRAP 9 8 1-KB Goblet Hold Box Step Overs 8 Bar-on-Rig Pullups 8 Cal Row/Bike/Ski -rest 3min, then: AMRAP 9 1, 2, 3, 4, 5, etc… Hang KB Snatch V-Ups Box Step Overs (Jump...Read More

Strength Cycle: Cycle 1 – Week 6 of 7 Strength/Skill E3M12M Min 1) 2 Deadlift – same as last week or heavier Min 2) 2 x 4 Burpees Over Bar – practice speed & staying low Min 3) L: 12 DU; Spl: 36 DU; S: 4 TU *Heavy deads and then speed/technique work on the...Read More

With 10 new Ski Ergs at Derby City, there are many questions about how best to utilize them. Coach Dex hits you with some tips. Make sure you initiate the pull by driving your hips back. Keep your core engaged as you drive, and let your arms finish the movement. Lastly, don’t forget to breathe!Read More