Warm-up: Strength: 4 sets 1a) Bench Press x 5-4-4-3 No tempo. Build across the 4 sets. 1b) Supinated Grip Bent Over Row x 8 reps Conditioning: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any...Read More
Warm-up Conditioning: Continuing with Murph prep and adding some running along with a little bit of weight on the squats. Time Cap 18min 50 Front Squats 45/35 800m Run to Post Office 50 Air Squats at the crosswalk 800m Run to CFWP 50 Back Squats 45/35 Skill Finisher: The focus of this section is QUALITY...Read More
Warm-up Strength: Back Squat Every 2:30 x 10min (5 sets)Set 1 – 5 x 75-80% of 1-RMSet 2 – 3 x 85-90%Set 3 – 1 x 90-95%Sets 4-5 – 10 x 65-75% Conditioning: The deadlifts should be challenging in terms or weight, but still be done in 3 sets or less. Stay consistent and steady...Read More
Mobility: Quad Rollout and Barbell Smash Midline/Stability: 3 sets Copenhagen Plank x 30-45sec Left leg Kettlebell Suitcase/Waiters Carry* x 80ft each arm Copenhagen Plank x 30-45sec Right leg Ring Dip/Core Complex: 3 reps of: 5sec Lockout Hold + 5sec Lowering/Negative *Heavier kettlebell in lower hand, slightly lighter in upper hand. Knuckles point towards ceiling. ...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 16min (8 sets): Clean Lift Off + Clean + Jerk Dip + JerkSets 1-4: 2 repsSets 5-8: 1 rep Conditioning: The sets of 10 and 8 should be done unbroken. The set of 6 will feel pretty heavy, but try to hold onto that barbell for all 6...Read More
Warm-up Strength: 5 sets 1a) Tempo Bench Press x 3 reps @12X1 2sec active hold at chest 1b) 30sec Bat Wing Hold + 10 Dumbbell Bent-Over Rows @2010 Conditioning: Metcon Mania 50/35 Calorie Assault Bike 40/30 Calorie Row 100 Double-unders 50 Dumbbell Hang Power Snatch* Rx 35/25 Rx+ 50/35 *Split any way as long as...Read More
Group Dynamic Warm-up Conditioning: As we get closer to Memorial Day, we are adding more volume on these movements. As always, your main focus should be on hitting all standards and full range of motion. Do not sacrifice your form and crappy reps for a higher spot on the leader board. 25 Pull-ups 35 Push-ups...Read More
Barbell Warm-up Strength: 4 sets 4 Front Squats @75% immediately followed by 8 Back Squats (same barbell) More reps and a little heavier than last week. Conditioning: 15 Hang Power Snatch 95/65 20 Burpee Box Jump Overs 24/20 20 Toes to Bar 25 Front Squats 20 Toes to Bar 20 Burpee Box Jump Overs 24/20...Read More
Mobility: Wrists & Forearms Skill: Handstand Holds Conditioning: Dumbbell weight should be light due to the hex carry and the goal of staying unbroken on all your reps. Today is not a day to go heavy. As Many Rounds and Reps as Possible in 16min of: 100ft Dumbbell Hex Carry 10 Dumbbell Hang Cleans 15...Read More
Barbell Warmup Olympic Lifting: Every 2min x 16min (8 sets):Clean Lift Off + Slow Pull Clean + Jerk Sets 1-4: 2 repsSets 5-8: 1 rep Clean Lift Off- Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform the slow pull clean. The first pull (ground to just above knee)...Read More
