Barbell Warm-up Strength: 4 sets 4 Front Squats @75% immediately followed by 8 Back Squats (same barbell) More reps and a little heavier than last week. Conditioning: 15 Hang Power Snatch 95/65 20 Burpee Box Jump Overs 24/20 20 Toes to Bar 25 Front Squats 20 Toes to Bar 20 Burpee Box Jump Overs 24/20...Read More
Mobility: Wrists & Forearms Skill: Handstand Holds Conditioning: Dumbbell weight should be light due to the hex carry and the goal of staying unbroken on all your reps. Today is not a day to go heavy. As Many Rounds and Reps as Possible in 16min of: 100ft Dumbbell Hex Carry 10 Dumbbell Hang Cleans 15...Read More
Barbell Warmup Olympic Lifting: Every 2min x 16min (8 sets):Clean Lift Off + Slow Pull Clean + Jerk Sets 1-4: 2 repsSets 5-8: 1 rep Clean Lift Off- Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform the slow pull clean. The first pull (ground to just above knee)...Read More
Warm-up Strength: 5 sets 1a) Tempo Bench Press x 4 reps @12X1 1b) Single Arm Dumbbell Row x 6 reps @2111 Conditioning: 2 person team, 1 person working at a time, alternating rounds. As Many Rounds and Reps as Possible in 15min of: 5 Shuttle Runs + 15 Russian Kettlebell Swings No Rx, but you...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 Conditioning: 100 Wall Ball w/ 1min rest You MUST rest for 1min after any break or pause. Score is total time to complete 100 reps including the mandated rest. 20/14 both to 10′ target Time Cap 10min Strength: 4 sets Rest 2min between sets 3 Front Squats @70-75% immediately followed by 6 Back Squats...Read More
Mobility: Hips Skill: Turkish Get-ups 5min technique review, then build to a 3 rep “max” on each arm. Keep this under control with solid form. Conditioning: As Many Rounds and reps as Possible in 18min of: 400m Run/Row/Ski 10 Ball Slams 20 Straight Leg Raises holding ball in press 20 Walking lunges holding ball 20...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 16min (8 sets): Slow Pull Clean + Jerk Sets 1-4: 2 repsSets 5-8: 1 rep The first pull (ground to just above knee) will be at half speed. Once you get to low thigh/just above the knee, then explode through the second pull. Really focus on hitting triple...Read More
Warm-up Strength: 5 sets 1a) Tempo Bench Press x 3 reps @32X1 1b) Supinated Grip Bent Over Row x 8 reps Conditioning: For total time: 100 Double-unders 20 Alternating Dumbbell Snatches 16 Lateral Burpees Over the Dumbbell Rest 1min 50 Double-unders 10 Alternating Dumbbell Snatches 8 Lateral Burpees Over the Dumbbell 50 Double-unders 10 Alternating...Read More
Warm-up Strength: Every 90sec x 24min (4 sets) of:Station 1 – Dumbbell or Kettlebell Front Squats* x 6 reps @4141Station 2 – Wall Walks x 5 reps + Handstand Hold in remaining 60secStation 3 – Walking Lunges** x 16-20 repsStation 4- Ring Pull-ups x 6-8 reps + Hollow Hold in remaining 60sec *At 10sec a...Read More
