Warm-up Strength: Every 2min x 12min Push Press + Push Jerk + Split Jerk x 2 Conditioning: No Rx today. Use the time to work on your individual needs. Suggestions: Go unbroken on the wall balls, but use a lighter ball. Or if 15-20 UB reps are easy for you, use a heavier ball. Make...Read More
Warm-up Skills: Every Minute on the Minute x 12min (4 sets) of:Station 1: Strict Handstand Push Ups x 45-50% of Max RepsStation 2: Double-under Variation x 50-60% of Max RepsStation 3: Toes to Bar x 45-50% of Max Reps Conditioning: This should be a pretty fast, “sprinty” style of workout. You should be working right...Read More
Warm-up Strength: Back Squat Every 2:30 x 5 setsSet 1- 5 reps @ 75-80%Set 2- 3 reps @ 85-90%Set 3- 1 rep @ 90-95%Sets 4-5- 8 reps @ 70-80% Conditioning: No Rx today. Pick a rep scheme and weights that are challenging. Every Minute on the Minute x 15min 1- Strict Chin-ups x 6-8 reps...Read More
Barbell Warm-up Barbell Cycling: Every 90sec x 5 sets 3 Hang Power Cleans + 3 Hang Squat Cleans Keep these unbroken, light, and fast. We are looking for speed and efficiency here, not load. Do not go above 60% and keep it in the 40-60% range. Make sure you fully stand up and extend your...Read More
Mobility: Hips Midline/Stability: Every Minute on the Minute x 12min. Work for 30-45sec each minute 1- Copenhagen Side Plank R 2- Kettlebell or Dumbbell Front Rack R + Farmer’s Carry L 3- Copenhagen Side Plank L 4- Kettlebell or Dumbbell Front Rack L + Farmer’s Carry R *Hold one in front rack position and other...Read More
Warm-up Strength: Every 2min x 12min Push Press x 2 + Push Jerk x 2 + Split Jerk Conditioning: “Karen” 150 Wall Balls 20/14 Since this is an old CF benchmark, ladies go to 9ft target.For Rx, FULL depth on all squats and you must hit ABOVE the line on every rep.If we tell you...Read More
Warm-up Skills: Every Minute on the Minute x 3min of:Strict Handstand Push Ups x 30% of Max Reps Followed by…Every Minute on the Minute x 3min of:Weighted, Drag, or Regular Rope Double-unders x 30% of Max Time Followed by…Every Minute on the Minute x 3min of:Toes to Bar x 30% of Max Reps After completing...Read More
Barbell Warm-up Olympic Lifting/Barbell Cycling: Every 20sec x 15 sets Power Snatch x 1 rep @55-60% Conditioning: CAP Workout from 1/8/24 Goal- Sub 10min, Advanced Athletes- Sub 5min. 1-2 sets per each movement. Time Cap 10min 3rds 15 Hang Power Snatches 95/65 15 Chest to Bar Pull-ups Or 3rds 15 Hang Power Snatches 75/55 15...Read More
Mobility: Ankles Skill: Pistol Progressions Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run, Row, Ski or Bike 15/12 20 Russian Kettlebell Swings 40ft Suitcase Carry R 40ft Suitcase Carry L 20 Sumo Deadlift High Pull with Kettlebell 10 Alternating PistolsRead More
