Warm-up Strength: 4 sets Tempo Push-ups @1111* x 15 reps immediately followed by 20 Banded Triceps Press Downs Rest 30sec Strict Chest to Bar Pull-ups** x 6 reps immediately followed by 20 Seated Banded Rows Rest 60sec *If done unbroken, this is 60sec of work. You can break any time to rest so that you...Read More
Mobility: Wrists and Forearms Skill: Handstand Walking Progressions Conditioning: As Many Rounds and Reps as Possible in 18min of: 200m Run 20 Single Arm Alternating Kettlebell Swings 20 Straight Leg Raises 200m Run 20ft Handstand Walk or a Progression/Drill* 20 Sumo Deadlift with Kettlebell 10 Deck Squats *Handstand marching (free, wall, box), wall walks, shoulder...Read More
Warm-up Strength: Every 2:30 x 5 sets Tempo Front Squats x 5,5,4,4,3 @2211 Conditioning: 10 Overhead Squats 10 Burpee Pull-ups* 20 Front Squats 20 Burpee to 6in Target* 30 Back Squats 30 Lateral Burpees Over the Barbell *Bar must be 6in above extended reach of fingers Rx 115/75 Rx+135/95Read More
Warm-up Strength: 3 sets Bulgarian Split Squats x 6 reps @3111 immediately followed by 8 Bodyweight Jumping Bulgarians Rest 45sec between legs and 90sec between sets *You will do 6 weighted reps with dumbbells at tempo, then place the weights down and go right into 8 jumping reps on the same leg. Go for height...Read More
Barbell Warm-up Olympic Lifting: Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @60-65% Rest 1min Every Minute on the Minute x 3min Mid-Thigh Power Clean + Jerk @65-70% Rest 1min Every Minute on the Minute x 3min 2in Below Knee Power Clean *+ Jerk @70-75% *Deadlift the bar up...Read More
Mobility: Shoulders and Lats Skill: Rope Climb Technique Review Conditioning: Every minute on the Minute x 20min 1- Rope Climbs x 1-3 reps 2- 5 Ball Slam Burpees + 7 Ball Slams 3- Run, Row, Ski, Bike x 60sec 4- Rest or Active Rest in PlankRead More
Warm-up Strength: Every 2:30 x 4 sets Tempo Front Squats x 5 reps @2211 Conditioning: As Many Rounds and Reps as Possible in 12min of: 10 Hang Power Cleans Rx+ 155/105 Rx 115/75 20 Wall Balls 20/14 to 10ft 300m Run You must complete the run by being inside the gym for the round to...Read More
Warm-up Strength: 4 sets Dumbbell Box Step-ups x 12 total reps Rest 60sec Single Leg Romanian Deadlift x 8 each leg Slow and Controlled Rest 60sec Conditioning: As Many Rounds and Reps as Possible in 3min of: 10 Reverse Alternating Dumbbell Lunges 12 Dumbbell Deadlifts 14 Toes to Bar 16 Box Jumps 24/20 *Step-down only...Read More
Barbell Warm-up Olympic Lifting: Every Minute on the Minute x 3min 3 High Hang Power Clean + 1 Jerk @50% Rest 1min Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @50-60% Rest 1min Every Minute on the Minute x 3min Mid-Thigh Power Clean + Jerk @60-70% Conditioning: A “Bearish”...Read More
