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
Warm-up & Skill Progression (BMU) Conditioning: Second option with lower weight and skill. From 0:00-8:00 for time: 12 Front Squats 155/105 24 Chest to Bar Pull-ups 12 Front Squats @8:00-16:00 for time: 8 Front Squats 135/95 12 Bar Muscle-ups 8 Front Squats Strength Finisher: Every Minute on the Minute x 6min 1- 15sec Bat Wing...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Power Snatch High Hang, Mid-Thigh, Floor Barbell Cycling: Main Site Every Minute on the Minute x 5min complete:5 Power Clean and Jerk (touch and go) – Rest 1min– Increase load each Minute as you are able. Every Minute on the Minute x 5min complete:3 Power Clean and...Read More
Warm-up Strength: Every 3min x 9min (3 sets) of:20 Deadlifts @ 40-50% 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
This is a long, high-volume workout. You are welcome to share it with a partner and do you-go-I-go rounds. Make it 14 each so you are even. The stimulus should be unbroken rounds with a moderately heavy barbell. So, pick a weight that isn’t super light, but is not so heavy that you have to...Read More
You’ve got a long Hero workout tomorrow. So, today’s focus is on strength. Dynamic Warm-up Strength Day: Find a partner of equal strength and start on opposite stations. Part 1: Every minute on the Minute x 10min 1- Strict Chin-ups x 6-8 reps Add weight if proficient. 2- Bent Over Lateral Raises x 10 reps...Read More
