Warm-up Strength: Every Minute on the Minute x 10min 1- Dumbbell Bench Press x 8-10 reps 2- Strict Pull-ups x 6-8 reps These do not have to be unbroken. Make them as difficult as possible. If proficient with 8-10 unbroken reps, then you can add weight. Conditioning: No Rx today. Kettlebell swings need to be...Read More
Warm-up Strength: This can be a strange and slightly uncomfortable movement, but that’s why we do them 😊 Keep the kettlebells in front with knuckles facing each other and the bottom of the bell resting on your forearms. The bells should not be drifting towards your backside on the other side of shoulders. Every 2min...Read More
Warm-up Strength: Every 2min x 14min Build to a 1RM Push Jerk Suggested Reps: 5,4,3,1,1,1,1 Conditioning: This is meant to be FAST. There’s no stopping during this workout. You should be unbroken, touch and go on the barbell so pick a weight that allows for this stimulus. If the bar facing burpees slow you down,...Read More
Mobility: Ankles Skill: Double-unders If you are very proficient at double-unders, use this time to work on crossovers, heavy rope or drag rope double-unders. Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run, Row, Ski or 21/18 Assault Bike 20 Alternating Curtsy Squats 20 Russian Twists with plate 20 Hand Plank...Read More
Warm-up Strength: Overhead Squat 5-4-3-3-2 Rest 90sec between sets Conditioning: As Many Rounds and Reps as Possible in 12min of: 20 Wall Balls 20/14 to 10ft 20 Box Jump Overs 24/20 20 Toes to Bar Or As Many Rounds and Reps as Possible in 12min of: 20 Wall Balls 14/10 to 10ft 20 Box Jump...Read More
Warm-up Strength: 3 sets Bulgarian Split Squats x 8 reps each leg. Rest 45saec between legs Hold dumbbells, farmer’s style. Conditioning: No Rx today. You should have 30sec rest each set so adjust the reps accordingly. Every 90sec x 18min (3 sets) of:Station 1 – 5 Dumbbell Burpee Deadlifts + Front Rack Reverse Lunges in...Read More
Warm-up Strength: Thruster 5-4-3-3-2 From the rack. Rest 90sec between sets Conditioning: 25 Pull-ups 20 Hang Squat Cleans 20 Pull-ups 15 Thrusters 15 Pull-ups 10 Clusters Rx 95/65 Rx+ 95/65 and Chest to Bar Pull-upsRead More
Warm-up Strength: Every 2min x 14min Build to a 1RM Push Press Suggested Reps: 5,4,3,1,1,1,1 Conditioning: “Randy” 75 Power Snatches 75/55 Time Cap 8min Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife...Read More
Mobility: Wrists & Forearms Skill: Handstand Holds Conditioning: As Many Rounds and Reps as Possible in 16min: 400m Run, Row, Ski or 21/18 Assault Bike 20 Russian Kettlebell Swings 10 Plank Burpees 20 Goblet Squats 10 Donkey Kicks 20 Sumo Deadlift with Kettlebell 5 Inverted Burpee to Wall or FreestandingRead More
Barbell Warm-up Olympic Lifting: Start at 65% of 1RM Clean and build from there. Every 90sec x 7 sets Power Clean + Clean Conditioning: This is an all-out effort that should leave you completely spent when you are done. But, be careful not to go out too hot and die too early. Please set your...Read More
