Warm-up Conditioning: 2 person team, switching every minute As Many Meters as Possible in 24min of Rowing *Every Minute on the Minute from 0:00-12:00 , complete 5 Toes to Bar *Every Minute on the Minute from 12:00-24:00 , complete 5 Russian Kettlebell Swings 53/35 Notes: At 0:00, Partner A will start with 5 Toes to...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 14min Sets 1-2; Hang Snatch x 2 Sets 3-4: Hang Snatch + Snatch Sets 5-7: Snatch x 1.1 Rest 10sec between singles Conditioning: Against a 3min Clock for Max Reps 400m Run + Max Reps of * Rest 2min and repeat for a total of 3 sets Set...Read More

Warm-up Strength 1: Take 20min to build to a heavy Back Squat *If you are newer and have not been following this cycle, please do not go for a heavy single. Work with your coach on a set and rep scheme that works for you. If you get a PR, make sure you write it...Read More

Warm-up Strength: Last week before 1RM Every 2min x 12min Deadlift 8×55% 6×65-70% 4×80% 2×85% 1×90% 1×95% Conditioning: No Rx today. Work on a progression or variation that fits your ability level. Every Minute on the Minute x 12min 1- Pulling x 30sec -Strict, kipping, butterfly, chest to bar, bar muscle-ups, ring muscle-ups 2- Pressing...Read More

Dynamic Warm-up Conditioning: For Rx, the bar should be above your fingers when reaching up with thumbs touching. Click HERE. Double DBs on the step-ups, squats, and push press. 30 Alternating Dumbbell Snatches20 Burpee Pull-Ups30 Dumbbell Box Step Overs 24/2020 Burpee Pull-Ups30 Dumbbell Squats20 Burpee Pull-Ups30 Dumbbell Push PressRx+ 50/35 Rx 35/25Read More

Today’s focus is on maintaining a lower intensity while keeping the heart rate in the 60-70% range, aka Zone 2. So, if your max heart rate is 200bpm, then you should keep your heart rate between 120-140bpm. If you don’t have any fancy heart rate devices, no problem at all. One way to gauge Zone...Read More

Mobility: Thoracic Spine Openers Midline/Stability: Every Minute on the Minute x 12min 1- Copenhagen Side Plank R x 30-45sec 2- Kettlebell Suitcase-Waiters Carry x 30-45sec 3- Copenhagen Side Plank L x 30-45sec 4- Kettlebell Suitcase-Waiters Carry x 30-45sec Conditioning: As Many Rounds and Reps as Possible in 16min of: 200m Run, Row, Ski, Bike 10...Read More

Today is a strength day. The back squat is the primary focus with a wave style of reps over 7 sets. This is the last week before a 1RM. Go by feel on the full body strength section. You have a long conditioning workout tomorrow. Warm-up Strength: Back Squat Every 2min x 14minSet 1 –...Read More

Warm-up Strength: Every 2min x 12min Deadlift 8×55% 6×65% 4×75% 1×80% 1×85% 1×90% Conditioning: Even though these are light, make sure they are push jerks and not push presses. 30-20-10 Pistols 15-15-15 Push Jerks 95/65  *Scaled with lunge options: Barbell front rack, double dumbbell farmer’s hold, goblet hold, box step-ups Read More

Mobility: Hips and Hip Flexors Skill: T urkish Get-ups Conditioning: As Many Rounds and Reps as Possible in 18min of: 300m Run, Row, Ski 15 Dumbbell Floor Press 15 V-ups 100ft Dumbbell Hex Carry 15 Plank BurpeesRead More