Mobility: Lats and Biceps Skill: Rope Climb Technique Review Conditioning: As Many Rounds and Reps as Possible in 18min of: 600m Run, Row, Ski or 45/30 Bike 16 Single Dumbbell Walking Lunges (8R/8L)* 12 Dumbbell Plank Pull Throughs 2-4 Rope Climbs *Hold dumbbell: farmers carry, front rack, overheadRead More

Barbell Warm-up Olympic Lifting: Percentages based on Power Clean and Jerk. 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...Read More

Today is a gymnastics strength and skill day. Focus on your quality of movement and technique in both sections. Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Supinated Grip Chest to Bar Pull-ups* x 5-8 reps 2- Strict Handstand Push-ups or L-seated Dumbbell Press x 5-8 reps *Use a slightly wider grip...Read More

Warm-up Strength: Bulgarians- The tempo is the priority. 3 seconds down, 1 second at bottom, 1 up, and 1 pause at top. 6sec per rep = 36sec of work. Only add weight if you can maintain the tempo. Hold dumbbells farmer’s style. Every Minute on the Minute x 12min 1- Bulgarian Split Squats x 6...Read More

Warm-up Strength: Day 1 of a new back squat cycle. The first few weeks will focus on tempo. Use this time to dial in your positioning, with a big focus on getting below parallel with the 2 second hold and lighter weights. The percentages are based on your regular back squat. If you don’t know...Read More

Mobility: Shoulders and Lats Skill: Bar Muscle-up Progressions Conditioning: You can alternate between running, rowing, skiing. As Many Rounds and Reps as Possible in 18min of: 200m Run, Row, Ski 20 Ball Slams 20 Straight Leg Raises with Ball in Press 100m Run, Row, Ski 10 Med Ball Clean with Slam Ball 10 Deck Squat...Read More

Barbell Warm-up Olympic Lifting: Day 1 of a new cycle of Power Clean and Jerk. The first few weeks should be focused on dialing in technique when the weight is light. The jerk can be a power or split jerk and can change as it gets heavier. The percentages are based on your Power Clean...Read More

Warm-up Strength: Every Minute on the Minute x 10min 1- Dumbbell Bench Press x 8-10 reps 2- Strict Pull-ups x 6-8 reps These do not have to be unbroken. Make them as difficult as possible. If proficient with 8-10 unbroken reps, then you can add weight. Conditioning: No Rx today. Kettlebell swings need to be...Read More

Warm-up Strength: This can be a strange and slightly uncomfortable movement, but that’s why we do them 😊 Keep the kettlebells in front with knuckles facing each other and the bottom of the bell resting on your forearms. The bells should not be drifting towards your backside on the other side of shoulders. Every 2min...Read More

Warm-up Strength: Every 2min x 14min Build to a 1RM Push Jerk Suggested Reps: 5,4,3,1,1,1,1 Conditioning: This is meant to be FAST. There’s no stopping during this workout. You should be unbroken, touch and go on the barbell so pick a weight that allows for this stimulus. If the bar facing burpees slow you down,...Read More