Warm-up Nasal Breathing Conditioning: For Max Calories:5min of Nasal Breathing Assault Bike or RowRest 2min and then,3 sets of:2min of Assault Bike or Row @ ABOVE Max Average Pace from 5min TestRest 60sec *Breathe exclusively through your nose throughout this entire workout. If you find that your mouth drops open, you’re going too hard. Slow...Read More
Warm-up Strength: 4 sets 50ft Front Rack Dumbbell Walking Lunges Rest 90sec between sets Conditioning: Find a partner that will use the same sandbag weight and start on different stations so you can share the sandbag. Every Minute on the Minute x 18min 1- 200ft Shuttle Run (25ft increments) 2- 15 Toes to Bar 3-...Read More
Warm-up Strength: Tempo Back Squat @32X1 3×65, 2×70, 2×75, 1×80, 1×82% Followed by one set of 1 Tempo Back Squat @32X1 + 2 Back Squats (no tempo) @87% Conditioning: 2 person team for total calories after 20 rounds (10 each) Against a 60sec Clock: 15 Unbroken Wall Balls 20/14 to 10ft/9ft Max Calorie Assault Bike...Read More
Mobility: Wrists and Forearms Skill: Handstand Walk Progressions Conditioning: Every Minute on the Minute x 20min 1- Box Step-ups* x 45sec 2- 25-50ft Handstand Walk or 30-45sec Handstand Marching (box or freestanding) 3- Bike, Row, Ski, or Run x 60sec 4- Rest or Active Rest in Hollow or Plank x 30sec *No higher than 20in...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 10min (5 sets) 3-Postion Power Clean + 1 Jerk @60-70% (High Hang Power Clean + Mid Hang Power Clean + Power Clean + 1 Jerk) Every 2min x 8min (4 sets) Clean Lift Off + Power Clean + Jerk @70-80% Conditioning: Last Done 7/27/22 “Fran-ish” 45 Thrusters (95/65)45...Read More
Warm-up Strength: 4 sets Barbell Front Rack Reverse Alternating Lunges x 10 reps @2111 Rest 2min between sets Conditioning: As Many Rounds and Reps as Possible in 3min of: 10 Sumo Deadlift High Pulls 95/65 10 Lateral Burpees Over the Barbell Rest 2min As Many Rounds and Reps as Possible in 3min of: 10 Ball...Read More
2 person team, 1 person working at a time, split reps evenly 343 Double-unders 184 American Kettlebell Swings 92 Dumbbell Front Squats 65 Dumbbell Push Press 60 Box Jump Overs 40 Dumbbell Power Clean and Jerks 2001m Run or Row The # of reps represent the number of lives lost: 343- Firefighters 184- Flight...Read More
Warm-up Strength: Tempo Back Squat @32X1 3×65, 2×70, 2×75, 1×80, 1×82% Followed by one set of 1 Tempo Back Squat @32X1 + 2 Back Squats (no tempo) @85% Conditioning: Today’s conditioning is about wall ball accumulation into an all-out sprint. We expect a little bit of drop-off as the lactic acid builds up, but you’ve...Read More
Warm-up Strength: Push and Pulling Strength Every Minute on the Minute x 9min1- Dumbbell Bench Press x 5 reps @21X12- Tempo Push-Ups x 10 reps @11113- Banded Triceps Pushdowns x 20 repsRest 1min Every Minute on the Minute x 9min1- Strict Pull-ups x 6-8 reps2- Alternating Dumbbell Hammer Curls x 16 reps3- Straight Arm Banded...Read More
Barbell Warm-up Olympic Lifting: Every Minute on the Minute x 4min High Hang Power Clean + Mid Hang Power Clean + Jerk @60-70% Rest 1min Every Minute on the Minute x 4min Clean Lift Off + Power Clean + Jerk @65-75% Rest 1min Every Minute on the Minute x 4min Power Clean + Jerk @75%...Read More
