Midline/Stability Warm-up: 3 sets for quality of:20sec Ring Support HoldRest 30sec40sec Nose to Wall Handstand HoldRest 30sec60sec Prone Plank HoldRest 60sec Skill: Rowing Technique ~10min to review technique and go over how to sprint start. Conditioning: 2 person team, 1 person working at a time As Many Rounds and Reps as Possible in 10min of:...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 16min Build to a 1RM Power Clean + Jerk Suggested loading: 2-3×70, 2×75, 1×80, 1×85, 1×90, 1×95, 1×101+,1×101+% Full Body Strength: Grab a partner of similar strength and share a barbell and dumbbells Every 90sec x 3 sets of: 1- 10 Ring Rows + Banded Lat Pull Downs...Read More

Warm-up Conditioning: Mini Murph Mash Up 400m Run 5rds 5 Pull-ups 10 Push Press 65/45 15 Front Squat 750m Run 5rds 5 Pull-up 10 Push-up 15 Air Squat 400m Run Time Cap 30minRead More

Mobility: Hips Skill: Pistol Progressions Conditioning: As Many Rounds and Reps as Possible in 18min of: 24/18 Calorie Row 20 Dumbbell Plank Pull Through 20 Walking Lunges Holding Dumbbell* 20 Dumbbell Pike Overs 20 Single Arm L-Seated Press (10R/10L) *Feel free to mix in some pistols, just be aware of the volumeRead More

Warm-up Strength: Every 2min x 10min Front Squat 5-4-3-1-1 Next week 1RM. Today should end around 95% Conditioning: 2rds 100 Double-unders 50 Russian Kettlebell Swings 53/35 25 Goblet Squats 5 Deck Squats with KettlebellRead More

Warm-up Strength: Every 2min x 12min Bench Press x 5-5-4-4-3-3 Conditioning: 30 Hang Power Snatch 115/75 30 Double Dumbbell Box Step-overs 24/20in 35/25lb 30 Toes to Bar or 30 Hang Power Snatch 75/55 30 Double Dumbbell Box Step-overs 20/20in 25/15lb 30 Hanging Knee Raises Finish: 2-3 sets for quality 30-45sec Box Shoulder Stretch 15-30sec each...Read More

Barbell Warm-up Olympic Lifting: Next week is 1RM Every 2min x 16min Sets 1-4: 2 Power Cleans* + 1 Jerk @75-80% Sets 5-8: Power Clean + Jerk @85%+ *These do not have to be touch and go. You can take a second to reset and regrip at the floor. Conditioning: Every Minute on the Minute...Read More

Warm-up Conditioning: This is a high-volume workout. You can modify in many ways. Talk with your coach about what would be best for YOU. Last Done 3/10/23 Time Cap 45min “Barbara” 5rds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest exactly 3min after each round. Record your time for each round. I have...Read More

Mobility: Shoulders Skill: Strict Ring Muscle-up Drills/Progressions   Conditioning: Every Minute on the Minute x 20min 1- 10 Plate Ground to Overhead + Overhead Hold in Remaining 50sec 2- 10 Walking Lunges Holding Plate + Plate Hops in Remaining 50sec 3- Run, Bike, Row, Ski x 60sec 4- RestRead More

Warm-up Strength: No more tempo work. You’ve got 2 more weeks of regular tempo and then a 1RM on the 3rd week. Today, go based on feel. The heavy single shouldn’t be a max effort, but it should have an RPE of 8-9 out of 10. Every 2min x 10min 5 sets Front Squat 5-4-3-2-1...Read More