Barbell Warm-up Olympic Lifting: Every 2min x 12min   Sets 1-3: Clean Lift Off + Clean Sets 4-6: Clean x 1.1 (rest 10sec between singles) *Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform a clean Finish: 2 sets of Clean Pull x 2 at 10+lbs more than your...Read More

Warm-up Strength: Every 2min x 6min Shoulder Press 3×10 @60-70% You can increase across the 3 sets as long as you make the 10 reps. Conditioning: Stimulus and Strategy: Today’s workout takes three movements and gives you an increasing amount of time to accumulate reps. If you are proficient in each movement, keep moving for...Read More

Warm-up Strength: Every 2min x 10min Deadlift 6×65%, 4×70%, 2×75%, 2×80%, 1×85% Conditioning: “ Optimus Prime” Last Done 1/15/24 As Many Reps as Possible of Wall Balls in 7 Minutes. (20/14 to 10ft) On the Minute- 5 Deadlifts Rx+ 225/155 Rx 185/135 Start with wall balls. Score is number of wall ballsRead More

Barbell Warm-up Barbell Cycling: Every 90sec x 5 sets 3 Hang Power Cleans + 3 Hang Squat Cleans Keep these unbroken, light, and fast. We are looking for speed and efficiency here, not load. Do not go above 60% and keep it in the 40-60% range. Make sure you fully stand up and extend your...Read More

Mobility: Ankles Skill: Pistol Progressions Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run, Row, Ski or 30/24 Assault Bike 40ft Single Arm Overhead Kettlebell Walk R 40ft Single Arm Overhead Kettlebell Walk L 30 Russian Kettlebell Swings 20 Goblet Hold Reverse Alternating Lunges 10 Straight Leg Raises (anchor to KB...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3: 2 Clean Lift Offs* + Clean + Front Squat Sets 4-6: Clean x 1.1 (rest 10sec between singles) *Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform a clean Conditioning: 40 Toes to Bar 20 Power Cleans 135/95 30...Read More

Dynamic Warm-up Strength Part 1: Last week of bench press. Every 90sec x 4 sets 1- Bench Press x 5-4-3-2 2- Strict Pull-ups x 5 reps Add weight if easy Strength Part 2: Every Minute on the Minute x 12min (work for 30sec each set) 1- Bulgarian Split Squats x 6 reps R @2111 (That’s...Read More

Warm-up Strength: Every 2min x 10min Deadlift 8×50%, 6×60%, 4×70%, 2×75%, 2×80% Pure Conditioning: Adjust the run so you have about 4min on the machine. On a 12min Clock: 1600m Run Then Max Calories on Assault Bike or RowerRead More

Barbell Warm-up Barbell Cycling: The focus is on speed and efficiency. Keep the loads light so you preserve the stimulus. Don’t default to cleans because they are easier unless you have an injury preventing you from snatching. Every 90sec x 6 sets Sets 1-3: 3 Hang Power Snatch + 2 Overhead Squats Sets 4-6: 2...Read More

Mobility: Hips Skill: Rowing Technique Conditioning: Use boxes to modify for parallettes. Lunges are any way, weighted or unweighted. Every Minute on the Minute x 20min 1- Parallette Pass Throughs with Push-up and Dip x 45sec 2- 8 Ring Rows + 12 Lunges or Pistols 3- Run, Row, Ski, Bike x 60sec 4- RestRead More