Warm-up Strength: Every Minute on the Minute x 10min 1- Sumo Deadlift x 5 reps @2112* 2- Horizontal Ring Row x 5 reps 2112** *Double-overhand grip only. 2sec lowering, 1sec deadstop at ground, 1sec up, 2sec full squeeze at top *2sec lowering/negative, 1sec active pause, 1sec up, 2sec full stop with rings touching the chest....Read More

Warm-up Conditioning: Last Monday you had some heavy lifting, this week it’s all about the conditioning. You should have a decent amount of rest while your partner is working, so attack each of your intervals with some speed and intensity. “Dissecting Kelly”Two person team As Many Rounds and Reps as Possible in 30min of:400m Run30...Read More

Warm-up Strength: Every 2min x 10min (5 sets): Back Squat 6×65, 4×75, 2×83, 2×85, 4-6×80% Conditioning: 15 Strict Handstand Push-ups 30 Front Squats 135/95 15 Strict Handstand Push-ups 20 Front Rack Reverse Lunges 15 Strict Handstand Push-ups 10 Overhead Squats Or 15 L-Seated Dumbbell Press 30 Front Squats 15 L-Seated Dumbbell Press 20 Front Rack...Read More

Mobility: Thoracic Spine Openers Midline/Stability: Every Minute on the Minute x 12min 1- Copenhagen Side Plank R x 30-45sec 2- Kettlebell Suitcase-Waiters Carry x 30-45sec 3- Copenhagen Side Plank L x 30-45sec 4- Kettlebell Suitcase-Waiters Carry x 30-45sec Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run, Row, Ski 20 Russian...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 16min Sets 1-3: Hang Power Clean + Jerk + Power Clean + Jerk @65-75% Sets 4-8: Power Clean + Jerk x 1.1 @75+% *Rest 10sec between singles Gymnastics Conditioning: No Rx today. It’s a time to work on your gymnastics skills. Modify with: 1- Jumping variations of all...Read More

Warm-up Strength: Every Minute on the Minute x 8min 1- Squeeze Chest Press x 5 reps @3131 2- Horizontal Ring Row x 8 reps @2112 Conditioning: 2K Row Finish: If time allows, work on mobility. Pick an area/body part and devote some time.Read More

Barbell Warm-up Strength + Olympic Lifting: Last Done 3/24/23 Today’s Strength and Olympic Lifting are combined into one 25min clock. Part 1 – Front Squat Part 2 – Barbell Complex (score) 1) Take 10min to build to 80% of your Front Squat from the rack. 2) Then take 15 minutes to build to today’s heavy...Read More

Warm-up Strength: Every 2min x 10min (5 sets): Back Squat 6×65, 4×70, 3×75, 2×80, 4-6×75% Conditioning: Choose one of the 3 following options: On a 15min Clock: 50 Bar Facing Burpees 50 Wall Balls 20/14 to 10/9ft 800m Run (2x400m) Max Reps Hang Squat Cleans in Remaining Time 185/125 On a 15min Clock: 40 Bar...Read More

Mobility: Hips and Hip Flexors Skill: Turkish Get-ups Conditioning: As Many Rounds and Reps as Possible in 18min of: 200m Run, Row, Ski 5 Deck Squats with Slam Ball 10 Med Ball Clean with Slam Ball 20 Russian Twists 200m Run, Row, Ski 5 Ball Slams 10 Lunges with Ball 20 Windshield Wipers with BallRead More

Barbell Warm-up Olympic Lifting: Every 2min x 16min Sets 1-3: Hang Power Clean + Jerk + Power Clean + Jerk @60-70% Sets 4-8: Clean Lift Off + Power Clean + Jerk @70-85% Conditioning: 10rds 7 Deadlifts 155/105 5 Box Jumps 24/20 3 Push PressRead More