Warm-up Strength: Every Minute on the Minute x 12min 1- Bulgarian Split Squats* x 8 reps left leg @2111 2- Straight Arm Banded Lat Pulldowns x 20 reps 3- Bulgarian Split Squats* x 8 reps right leg @2111 4- Hand Release Push-ups x 15 reps *Dumbbell farmer’s hold. But only add weight if you can...Read More

Warm-up Strength: Every 2min x 10min Front Squat 5×65% 4×75% 3×85% 1×90% 1×95% Conditioning: Every Minute on the Minute x 16min 1- 12/10 Calorie Row or 10/8 Assault Bike 2- 15 Wall Balls 20/14 to 10ft 3- 15 Box Jump Overs 24/20 4- RestRead More

Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Handstand Push-up Variation x 30-45sec 2- Strict Chin-ups x 6-8 reps Conditioning: As Many Rounds and Reps in 5min of: 30 Double-unders 10 Alternating Dumbbell Snatches 10 Alternating Bodyweight Jumping Lunges Rest 2min As Many Rounds and Reps in 5min of: 30 Double-unders 10...Read More

Warm-up Strength: Every 90sec x 6 sets 4 Push Press @65+% of 1RM Push Press Build based on quality over the 6 sets. Conditioning: It’s been a while since we’ve checked in with this workout and it’s time to retest. Look back in your history to check for your time and any movement modifications. Even...Read More

Mobility: Ankles Skill: Pistol Progressions Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 10 Parallette Pass Thru with Push-up & Dip (over and back is 1 rep) * 20 Alternating Pistols or Pistol Modification 10 Donkey Kicks 20 Tuck-up to V-up ComplexRead More

Barbell Warm-up Olympic Lifting: After many weeks of position work, today we are building to a heavy snatch. Ideally, you will be doing a full squat snatch. But, I have a power snatch listed in case you don’t get below parallel on the lift therefore making it a power snatch, rather than a snatch. Every...Read More

Warm-up Strength: Every 2min x 10min 5 sets Front Squat (no tempo) 5×65% 4×75% 3×80-85% 2×85-90% 1×90%+ Conditioning: 400m Run 30 Pull-ups 300m Run 20 Chest to Bar Pull-ups 200m Run 10 Ring Muscle-ups Or 400m Run 30 Pull-ups or Jumping Pull-ups 300m Run 20 Jumping Chest to Bar Pull-ups 200m Run 10 Hand Release...Read More

Warm-up Full Body Strength: You had a long one on Friday. Today’s focus is on building strength and stability. Note the movements with tempos- if done properly, those should take 60sec each. They all have a 2sec negative or descent. If a partner that will use the same weights and start on different stations, then...Read More

On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. The 19 We Rally Conditioning: Hotshots 19 6rds 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run This is a high-volume workout. The power cleans can really light...Read More

Mobility: Wrists & Forearms Skill: Handstand Walk Progressions Conditioning: As Many Rounds and Reps as Possible in 16min of: 25 Calorie Row/Ski/Bike 25ft Handstand Walk or Handstand Marching 20 Russian Twists with Ball 15 Ball Slams 10 Plank Burpees 5 Deck Squats with BallRead More