Warm-up Strength: Every 2min x 8min Barbell Front Rack Reverse Lunges x 12 reps Conditioning: Courtesy of CAP 4/26/24 7 x 1:00 rounds of:21 Double-unders7 BurpeesMax Reps Deadlifts (225/315)Rest 2:00 between rounds. 7 x 1:00 rounds of:15 Double-unders5 BurpeesMax Reps Deadlifts (185/225)Rest 2:00 between rounds. 7 x 1:00 rounds of:21 Single-unders3 BurpeesMax Reps Deadlifts (95/135)Rest...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 16min Sets 1-3: Hang Power Clean + Jerk + Power Clean + Jerk @60-70% Sets 4-8: Clean Lift Off + Power Clean + Jerk @75-85 Conditioning: Nasty Girls Partitioned Every Minute on the Minute x 12min for Max Reps 1- Air Squats x 55sec 2- Ring Muscle-ups x...Read More
Warm-up Conditioning: For “Rx” you must complete all the reps in each minute in part 1 and finish the second part under the time cap. Every Minute on the Minute x 9min 1- Power Clean x 6 reps 2- Thrusters x 7 reps 3- Chest to Bar Pull-ups x 8 reps Rest 2min then, 3rds...Read More
Warm-up Strength: 4 sets of: Tempo Front Squats x 3 reps @2211 + 1 Front Squat Rest 2min between Conditioning: 3 person team 2 people working at a time Complete in any order, partition in any way. Split all reps and cals evenly- keep track of your reps! No Rx, but don’t go so heavy...Read More
Warm-up Conditioning: Against a 3-minute Clock, Perform as Many Reps as Possible of:400m Row10 Deadlifts Max Toes to Bar in the remaining time.Rest 3min between sets and repeat for a total of THREE sets. Rx 185/135 Rx+ 225/155 Strength Finisher: Every Minute on the Minute x 12min 1- Supinated Grip Barbell Bent Over Row x...Read More
Barbell Warm-up Olympic Lifting: Every 90sec x 3 sets 3-Position Power Clean + 1 Jerk @60-70% (High Hang Power Clean + Mid Hang Power Clean + Power Clean + 1 Jerk) You can drop after the mid-hang and quickly reset at the ground for the power clean. Every 2min x 8min (4 sets) Clean Lift...Read More
Warm-up Strength: Today you’ve got more pushing and pulling strength in 2 separate sections. Everyone starts on the dumbbell bench and follows the progression. Work in a Congo line if you need share benches so that you stay in the order as prescribed. 1) 3 sets of:Dumbbell Bench Press x 5 reps @21X1Rest 20secTempo Push-Ups...Read More
Mobility: Hips and Hip Flexors Skill: Turkish Get-ups Conditioning: Every Minute on the Minute x 20min 1- 10 Plate Ground to Overhead + 20 Plate Hops 2- 10 Plank Burpees + 20 Hand Plank Plate Taps 3- 10 Lunges Holding Plate + 20 Russian Twists with Plate 4- Run, Row, Bike, or Ski x 60sec...Read More
Warm-up Strength: 4 sets of:Tempo Front Squats x 4 reps @2211 + 1 Front Squat Rest 2min between sets Conditioning: As Many Rounds and Reps as Possible in 5min of: 5 Hang Power Cleans Rx 115/75 Rx+ 135/95 5 Shoulder to Overhead 10 Front Squats 50 Double-unders Rest 1min Then, For Time 15 Hang Power...Read More
