This is a high-volume workout. The power cleans can really light up your back if you lose your midline and your form breaks down. Be smart about how you choose to attack it and feel free to split it with a partner or do less rounds/reps on your own. If you plan to “Rx” it,...Read More
Warm-up Skill: Handstand Walking Progressions Conditioning: Every Minute on the Minute x 20min 1- Handstand Walk x 25-50ft or Wall Walks x 3-5 reps 2- 8 Curtsy Squats + 8 Jumping Lunges 3- Row or Bike x Max Calories 4- RestRead More
Warm-up Strength: Back Squat Every 2min x 10min*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – Max Reps @ 80% Max reps set terminates with any excessive pausing at the top of the lift. The athlete should...Read More
Warm-up Strength: Every 2min x 12min Deadlift 6×65% 4×70% 2×75% 2×80% 1×85% Conditioning: 50 Cal Row + 50 Wall Balls 2 sets for times 50 Calorie Row 50 Wall Balls (20/14 to 10ft) Rest exactly 5 minutes and repeat Remember that the target is ABOVE the top line, not on the line. Last Done 1/28/22Read More
Mobility: Shoulders & Lats Skill: Rope Climb Technique Review Conditioning: Every 90sec x 24min (4 sets) 1- Rope Climbs x 60sec 2- 10 Donkey Kicks to Wall + Hollow Hold in remaining 60sec 3- 16 Box Step-ups + Wall Sit in remaining 60sec 4- Run, Row, Bike, Ski x 60sec Pick a degree of difficulty...Read More
Yesterday you had a longer conditioning piece. Today’s focus is on strength and stability. Dynamic Warm-up Strength Part 1: The death march is not about speed. Focus on quality reps with solid balance. Every 2min x 18min (3 sets) Station 1 – Death March x 20 reps Station 2 – 10 Horizontal Ring Rows +...Read More
Warm-up Strength: Back Squat Every 2min x 10min*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 4-6 reps @ 80% Conditioning: Toe Chief Against a 4 Minute Clock: As Many Rounds and Reps as Possible of:3 Power...Read More
Warm-up Strength: Every 3min x 9min (3 sets) of: 25 Deadlifts @ 30-40%Perform these sets with touch and go reps, but DO NOT BOUNCE. Pretend your phone is under the plate. You can touch it, but do not let the full weight of the bar rest on the ground. You may use straps but keep...Read More
Mobility: Ankles Skill: Double-unders If proficient, work on crossovers, triples, or drag/heavy rope double-unders. Conditioning: As Many Rounds and Reps as Possible in 18min of: 300m Run, Row, Ski 30 Double-unders 25 Leg Raises with Plate in Press 20 Hand Plank Plate Taps 15 Plate Ground to Overhead 10 Alternating Plate HalosRead More
