Warm-up Strength: *Stay to the side of the box and only use one leg at a time. Every Minute on the Minute x 12min 1- Weighted Box Step-ups* x 10 reps Left Leg 2- Banded Straight-Arm Lat Pull Downs x 20-25 reps Slow & Controlled 3- Weighted Box Step-ups x 10 reps Right Leg 4-...Read More
Mobility: Ankles Skill: Pistol Progressions Conditioning: You will need two plates for the pinch carry. Choose a weight that you can hold for the full 100m walk. Then, use one of those plates for your taps, hops and ground to overhead. (not a heavier one). Please make sure you bring the plates back inside and...Read More
Warm-up Strength: Build to today’s 2RM Tempo Front Squat @33X1 (last week was a 3RM) Every 2:30 x 5 sets 2 Tempo Front Squats @33X1 Conditioning:50 Deadlifts35 Front Squats20 Hang Power Cleans Time Cap 20min Rx 155/105*Partition the reps and movements however you want. If you drop the barbell to the ground, then you must...Read More
Nasal Breathing Warm-up: With an Empty Barbell, As Many Rounds and Reps as Possible in 10min of: 60sec Row, Ski, Bike or Run 10 Thrusters 10 Shoulder Taps 10 Front Rack Reverse Lunges 10 Bent Over Rows Strength: Every 2min x 6min Shoulder Press 3×8 @70-75% You can increase across the 3 sets but only...Read More
Warm-up Strength: Every 45sec x 12 sets Deadlift x 1 rep @75% Conditioning: No Rx today. Use the time to work on some skills such as: Switching hands/dumbbell in the air vs. on the ground, NO single-unders, higher skill pulling movement. Every Minute on the Minute x 20min 1- 8 Alternating Dumbbell Snatches + 20...Read More
Warm-up Strength: Every 2min x 10min 16 Dumbbell* Walking Lunge Steps *Hold one dumbbell in the front rack position and the other in farmer’s carry, switch after 8 steps. Conditioning: 1000m Run 50 Single Dumbbell Box Step Overs 50/35 24/20in 30 Toes to Bar (Hanging Knee Raises 35/25lbs) Time Cap 14minRead More
Mobility: Ankles Skill: Double-unders If you are very proficient at double-unders, then do the following: Every Minute on the Minute x 10min 30sec of Crossover Practice, 30sec Rest Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run, Row, Ski or 21/18 Calorie Assault Bike 20 Russian Kettlebell Swings 20 Straight Leg...Read More
Warm-up Strength: Build to today’s 3RM Tempo Front Squat @33X1 Every 2:30 x 5 sets 3 Tempo Front Squats @33X1 Conditioning: You have a 4min work window and 3min rest between sets. The goal is to finish the set in approximately 3:00-3:45 with a time cap of 4min. per set. The quicker you finish, the...Read More
Midline/Stability: 3 sets for quality of:30sec Ring Support HoldRest 30sec30sec Nose to Wall Handstand HoldRest 30sec30sec Prone Plank HoldRest 30sec Immediately followed by, 3 sets for quality of:Bottoms-Up Kettlebell Carry x 1 gym length per armRest 30sec25 Elbow JacksRest 30sec25 Weighted Side Bends (each side) Rest 30sec Strength: Every 2min x 6min Shoulder Press 3×10...Read More
Warm-up: Strength: Every 45sec x 12 sets Deadlift 1 rep @70% Conditioning: Stimulus- Short fast, unbroken sprints. The barbell is light so you should be able to pick it up right away and knock out your reps unbroken. Same idea on the gymnastics- low reps, unbroken. Note the middle couplet is only ONE round. Rx...Read More
