Warm-up Strength: Every 2min x 10min (5 sets) of:10 Deadlifts @ 50%New/Challenge Members: Please lower the reps to 6 each set. Conditioning: Against a 3min Clock 25 Wall Balls 15 Toes to Bar Max Reps Double-unders Rest 3min and repeat for a total of 4 sets.Read More
Dynamic Warm-up Strength: 3 sets 1a) Shoulder Press x 10-8-6 reps 1b) Horizontal Ring Row with 3sec Pause* x 6 reps (@1113) 1c) L-sit or Knee Tuck on Boxes x 30-45sec accumulated *You can make these very difficult by getting horizontal with feet on a small box Conditioning: 50/35 Calorie Bike 50 Reverse Alternating Lunges...Read More
Warm-up Strength: You just had 3 weeks of tempo work. Today you’ve got a different style that is a bit more dynamic and focuses on getting out of the hole quickly. Again, technique and form are the priority. Do not go so heavy that it prevents you from staying upright and explosive. Every 90sec x...Read More
Barbell Warm-up Barbell Cycling: Every Minute on the Minute x 3minPower Clean and Jerks x 5 reps @ 50%Every Minute on the Minute x 3minPower Clean and Jerks x 4 reps @ 60%Every Minute on the Minute x 3minPower Clean and Jerks x 3 reps @ 70%@cfwinterpark12:00:Every 2min x 4minPower Clean and Jerks x 10...Read More
Mobility: Shoulders Skill: Ring Muscle-up Progressions Conditioning: 2-person team 250m Row or 200m Run with partner in static hold: 1) Weighted Wall Sit 2) Double Overhead Hold 3) Bottom of Lunge Hold 4) Double Front Rack Hold 5) Dead Hang from Pull-up Bar or Rings 6) Bottom of Squat Hold 7) Handstand or Plank Hold...Read More
Warm-up Strength: 4 sets Deadlift x 8 reps Rest 2min Conditioning: 1000/800m Row 30 Dumbbell Deadlifts 25 Dumbbell Push Press 20 Dumbbell Lunges 15 Boy Makers* *Row, Push-up, Row, Power Clean to Overhead (A man maker without the squat)Read More
Nasal Breathing Warm-up: You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t...Read More
Warm-up Strength: Every 2min x 12min 1 Tempo Front Squat @33X1 + 2 Front Squats Conditioning: As Many Rounds and Reps as Possible in 3min of: 5 Thrusters 115/75 5 Toes to Bar Rest 2min As Many Rounds and Reps as Possible in 3min of: 10 Thrusters 95/65 10 Toes to Bar Rest 2min As...Read More
Barbell Warm-up Barbell Cycling: Take 10min to build to 85% of your Power Clean and Jerk, then Every 20sec x 15 sets 1 Power Clean and Jerk @55-60% Conditioning: As Many Rounds and Reps as Possible in 10min 6 Handstand Push-ups* or Push Press 8 Hang Power Cleans 135/95 10 Alternating Pistols 20 Double-unders...Read More
Mobility: Hips Midline/Stability: 3 setsCopenhagen Plank x 30-45sec right legBottoms Up Kettlebell Carry x 80ft right arm Copenhagen Plank x 30-45sec left legBottoms Up Kettlebell Carry x 80ft left arm Paloff Side Step x 30sec each way Stable and controlled Conditioning: Every Minute on the Minute x 20min 1- Med Ball Clean x 10 reps...Read More
