Mobility: Ankles Skill: Double-unders If you are very proficient at double-unders, use this time to work on crossovers, heavy rope or drag rope double-unders. Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run, Row, Ski or 21/18 Assault Bike 20 Alternating Curtsy Squats 20 Russian Twists with plate 20 Hand Plank...Read More

Warm-up Strength: Overhead Squat 5-4-3-3-2 Rest 90sec between sets Conditioning: As Many Rounds and Reps as Possible in 12min of: 20 Wall Balls 20/14 to 10ft 20 Box Jump Overs 24/20 20 Toes to Bar Or As Many Rounds and Reps as Possible in 12min of: 20 Wall Balls 14/10 to 10ft 20 Box Jump...Read More

Warm-up Strength: 3 sets Bulgarian Split Squats x 8 reps each leg. Rest 45saec between legs Hold dumbbells, farmer’s style. Conditioning: No Rx today. You should have 30sec rest each set so adjust the reps accordingly. Every 90sec x 18min (3 sets) of:Station 1 – 5 Dumbbell Burpee Deadlifts + Front Rack Reverse Lunges in...Read More

Warm-up Strength: Thruster 5-4-3-3-2 From the rack. Rest 90sec between sets Conditioning: 25 Pull-ups 20 Hang Squat Cleans 20 Pull-ups 15 Thrusters 15 Pull-ups 10 Clusters Rx 95/65 Rx+ 95/65 and Chest to Bar Pull-upsRead More

Warm-up Strength: Every 2min x 14min Build to a 1RM Push Press Suggested Reps: 5,4,3,1,1,1,1 Conditioning: “Randy” 75 Power Snatches 75/55 Time Cap 8min Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife...Read More

Mobility: Wrists & Forearms Skill: Handstand Holds Conditioning: As Many Rounds and Reps as Possible in 16min: 400m Run, Row, Ski or 21/18 Assault Bike 20 Russian Kettlebell Swings 10 Plank Burpees 20 Goblet Squats 10 Donkey Kicks 20 Sumo Deadlift with Kettlebell 5 Inverted Burpee to Wall or FreestandingRead More

Barbell Warm-up Olympic Lifting: Start at 65% of 1RM Clean and build from there. Every 90sec x 7 sets Power Clean + Clean Conditioning: This is an all-out effort that should leave you completely spent when you are done. But, be careful not to go out too hot and die too early. Please set your...Read More

Nasal Breathing Warm-up: You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t...Read More

Warm-up Strength: Every 2min x 8min Dumbbell Box Step-ups x 12-16 reps *Box height is based on YOUR height. Most people will use a 20in or LOWER. Base it upon your quad angle when your foot is on the box. It should be relatively parallel to the ground. These are for quality, not speed, so...Read More

Warm-up Strength: Every 2min x 10min 2 Push Press + 2 Push Jerk Build over the sets, but make sure you maintain the proper mechanics for each movement. Try to go a little heavier than last week which was 3 + 2 reps. Conditioning: As Many Rounds and Reps in 5min of:10 Dumbbell Front Rack...Read More