Mobility: Ankles Skill: Double-unders *If you are very proficient at double-unders, then complete the following: Every Minute on the Minute x 10min 30sec Unbroken Double-unders + 20sec Plank Hold Conditioning: As Many Rounds and Reps as Possible in 18min of: 600m Run, Row or Ski 30 Hand Plank Plate Taps 30 Large Flutters Holding Plate...Read More

Barbell Warm-up Olympic Lifting: Every 90sec x 7 sets 3-Position Snatch @65-75% Every 90sec x 3 sets 2 Snatch Pulls to Knee + Snatch @75-85% Conditioning: Lucky 7’s As Many Rounds and Reps as Possible in 7min of: 7 Box Jumps (24/20) 7 Kettlebell Swings (53/35) 7 BurpeesRead More

Barbell Warm-up Strength: Tempo Front Squats @2211 4×5 @60-65% Rest 2min between sets Conditioning: These are FAST sprints. You should have about 20-30sec to get your double-unders in. If you are taking longer than 90-100sec on the run + clusters, then reduce to 100m. Against a 2min Clock 200m Sprint 5 Clusters Max Reps Double-unders...Read More

2-person team 12 movements x 49 reps for the victims Time Cap 28min 49 Russian Kettlebell Swings (53/35) 49 Hand Release Push-ups 49 Goblet Squats (53/35) 49 Pull-ups 49 Wall Balls (20/14) 49 Partner Ball Slam Sit-ups  49 Ball Slams (25/15) 49 Lunges Holding Wall Ball 49 Burpees 49m Overhead Kettlebell Walk L Arm 49m...Read More

If you are newer to the gym and/or you haven’t been following this cycle, do not go for a heavy back squat. Get with your coach in regard to choosing a load and rep scheme that works for you. Warm-up Strength: Every 2min x 16min Back Squat 3×70%, 2×75%, 1×80%, 1×85%, 1×90%, 1×95%, 1×101+%, 1×101+%...Read More

Mobility: Thoracic Openers Midline/Stability: Work for a total of 40sec each minute so you have time to transition to the next movement. Every Minute on the Minute x 12min 1- Copenhagen Side Plank R 2- Kettlebell Suitcase-Waiters Carry 3- Copenhagen Side Plank L 4- Kettlebell Suitcase-Waiters Carry *Heavier kettlebell in lower hand, slightly lighter bell...Read More

Barbell Warm-up Olympic Lifting: Similar notes to yesterday in terms of taking the time at the beginning of a cycle to work on getting below parallel (assuming no injury/limitation) while the loads are lighter. Every 2min x 16min Hang Snatch + Snatch + Pause Overhead Squat @60-70% *Pause at the bottom of the overhead squat...Read More

Warm-up Strength: Tempo Front Squats @2211 4×5 @60% Rest 2min between sets The tempo is the #1 priority. 2 seconds down then a full, 2 second stop at the bottom. Use this time while it’s early in the cycle and lighter weights to actually get below parallel. (assuming you don’t have any injuries that limit...Read More

Warm-up Strength: 3 sets for max reps 60sec Sumo Deadlift @30-40% of 1RM Deadlift Rest 60sec 60sec Bent Over Reverse Dumbbell Flies Rest 60sec Conditioning: As many Rounds and Reps as Possible in 10min of: 5 Wall Walks 15 Hang Power Cleans 135/95 30 Double-unders Or As many Rounds and Reps as Possible in 10min...Read More

Warm-up Strength: Final Week before 1RM Back Squat Every 2:30 x 5 sets Set 1 – 5 x 65-70%Set 2 – 3 x 70-75%Set 3 – 1 x 75-80%Set 4 – 1 x 85-90%Set 5 – 1 x 90-95% Conditioning: 2 person team You-go-I-go on rounds. Teammates share the same dumbbells, so partner up with...Read More