Proper timing of your pre-work meal can optimize your performance and energy levels during exercise, and it can also aide in recovery for the next day. By strategically planning your meals and snacks, you can ensure your body has the necessary fuel for different types of workouts. The time of day that you train will...Read More
Warm-up Strength: Back Squat Take 8min to build to approximately 75% then, Every 90sec x 5 sets Back Squat x 1 rep @80-90% Conditioning: Against a 2min Clock for Max Reps Kettlebell Swings 20 Goblet Squats 15 Toes to Bar Max Reps Kettlebell Swings 53/35 Rest 2min and repeat for a total of 4 sets...Read More
Warm-up Strength: For the last 3 weeks we focused on deadstop deadlifts. Now we are moving into 3 weeks of higher volume, lower weight, touch and go reps. 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...Read More
Mobility: Wrists and Forearms Skill: Handstand Walking Progressions Conditioning: Every Minute on the Minute x 16min 1- 10 Ball Slams + 30sec Wall Sit 2- 20 Russian Twists with Ball + 10 Leg Raises with Ball in Press 3- Run, Row, Ski, Bike x 60sec 4- RestRead More
Warm-up Conditioning: Last Done 5/8/23 Time Cap 28min “The Montgomery” 100 Double-unders 90 Flutter Kicks* 80 Air Squats 70 Sit-ups 60 Kettlebell Swings 53/35 50 Burpees 400m Run 30 Box Jump 24/20 20 Power Cleans 135/95 10 Chest to Bar Pull-ups Courtesy of Jennifer Montgomery from 4/30/2012 *Large flutters to 90 degrees and heel goes...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min 2-Position Snatch (High Hang, Mid-Thigh Hang) It’s a full squat, but only go as low as your mobility allows. Conditioning: As Many Calories as Possible in 12min of: Max calories on any machine– Every 2:00, including 0:00, complete 16 Alternating Dumbbell Snatches (50/35)Read More
Warm-up Strength: Every 2min x 10min Tempo Back Squat @ 32X1 2-2-2-1-1 Then rest 2min and complete one set of: 1 Tempo Back Squat @ 32X1 + 2 Back Squats (no tempo) Increase across the sets as long as you are holding the exact tempo. Conditioning: 750m Run 50 Alternating Front Rack Reverse Lunges 95/65...Read More
Warm-up Strength: 4 sets Deadlift x 8 reps Rest 2min between setsStart your first set around 70% and build. Deadstop and release tension between every rep. Then, get tight, take a breath, and lift the bar while keeping proper technique. Conditioning:10 Power Clean and Jerks 135/9515 Wall Ball Shots 20/14 to 10ft15 Chest to Bar...Read More
Mobility: Thoracic Openers Midline/Stability: Every Minute on the Minute x 12min. Work for 30-45sec each minute 1- Copenhagen Side Plank R 2- Paloff Press R 3- Copenhagen Side Plank L 4- Paloff Press L Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run, Row, Ski 20 Russian Twists with Plate 10...Read More
Warm-up Strength: Every 2min x 10 min Barbell Front Rack Reverse Alternating Lunges x 12 reps Conditioning: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals per movement. Each movement’s score is the LEAST number of reps performed in any of the eight intervals per movement. No...Read More
