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: 400m Run, Row, Ski 20 Russian...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 16min Sets 1-3: Hang Power Clean + Jerk + Power Clean + Jerk @65-75% Sets 4-8: Power Clean + Jerk x 1.1 @75+% *Rest 10sec between singles Gymnastics Conditioning: No Rx today. It’s a time to work on your gymnastics skills. Modify with: 1- Jumping variations of all...Read More
Warm-up Strength: Every Minute on the Minute x 8min 1- Squeeze Chest Press x 5 reps @3131 2- Horizontal Ring Row x 8 reps @2112 Conditioning: 2K Row Finish: If time allows, work on mobility. Pick an area/body part and devote some time.Read More
Barbell Warm-up Strength + Olympic Lifting: Last Done 3/24/23 Today’s Strength and Olympic Lifting are combined into one 25min clock. Part 1 – Front Squat Part 2 – Barbell Complex (score) 1) Take 10min to build to 80% of your Front Squat from the rack. 2) Then take 15 minutes to build to today’s heavy...Read More
Warm-up Strength: Every 2min x 10min (5 sets): Back Squat 6×65, 4×70, 3×75, 2×80, 4-6×75% Conditioning: Choose one of the 3 following options: On a 15min Clock: 50 Bar Facing Burpees 50 Wall Balls 20/14 to 10/9ft 800m Run (2x400m) Max Reps Hang Squat Cleans in Remaining Time 185/125 On a 15min Clock: 40 Bar...Read More
Mobility: Hips and Hip Flexors Skill: Turkish Get-ups Conditioning: As Many Rounds and Reps as Possible in 18min of: 200m Run, Row, Ski 5 Deck Squats with Slam Ball 10 Med Ball Clean with Slam Ball 20 Russian Twists 200m Run, Row, Ski 5 Ball Slams 10 Lunges with Ball 20 Windshield Wipers with BallRead More
Warm-up Nasal Breathing Conditioning: For Max Calories:5min of Nasal Breathing Assault Bike or RowRest 2min and then,3 sets of:2min of Assault Bike or Row @ ABOVE Max Average Pace from 5min TestRest 60sec *Breathe exclusively through your nose throughout this entire workout. If you find that your mouth drops open, you’re going too hard. Slow...Read More
Warm-up Strength: 4 sets 50ft Front Rack Dumbbell Walking Lunges Rest 90sec between sets Conditioning: Find a partner that will use the same sandbag weight and start on different stations so you can share the sandbag. Every Minute on the Minute x 18min 1- 200ft Shuttle Run (25ft increments) 2- 15 Toes to Bar 3-...Read More
Warm-up Strength: Tempo Back Squat @32X1 3×65, 2×70, 2×75, 1×80, 1×82% Followed by one set of 1 Tempo Back Squat @32X1 + 2 Back Squats (no tempo) @87% Conditioning: 2 person team for total calories after 20 rounds (10 each) Against a 60sec Clock: 15 Unbroken Wall Balls 20/14 to 10ft/9ft Max Calorie Assault Bike...Read More
