Mobility: Ankles Skill: Pistol Progressions Conditioning: Every Minute on the Minute x 20min 1- 20 Russian Kettlebell Swings + Plank Hold in remaining time 2- 12-16 Alternating Pistols + Hollow Hold in remaining time 3- 3-5 Wall Walks 4- Row, Bike, or Ski x Max Cals 5- RestRead More
Warm-up Strength: 5 sets 1a) Tempo Bench Press x 4-4-3-3-3 @32X1 1b) Strict Supinated Grip Chest to Bar or Rack Row Pull-ups x 6 reps Conditioning: 50/35 Calorie Assault Bike Then, 30 Toes to Bar/Hanging Knee Raises 100m Run 20 Toes to Bar 200m Run 10 Toes to Bar 300m RunRead More
Warm-up Strength: Thruster 4-4-3-3-3 Conditioning: Rx 35/25 Rx+50/35 As Many Rounds and Reps as Possible in 3min of: 12 Dumbbell Power Clean 12 Dumbbell Push Press 12 Dumbbell Front Squats Rest 2min As Many Rounds and Reps as Possible in 3min of: 9 Dumbbell Front Squats 9 Dumbbell Push Press 9 Dumbbell Power Clean Rest...Read More
Warm-up Strength: Every 2min x 10min (5 sets) Back Rack Reverse Alternating Lunges x 12 reps @2111 Control the 2sec negative. Conditioning: 3rds 20 Alternating Dumbbell Snatches 40 Double-unders 10 Single Arm Lungsters 40 Double-unders Rx 35/25 Rx+ 50/35Read More
Mobility: Hips Midline/Stability: 4 sets Plank Dumbbell Pull Through x 12 reps Copenhagen Plank x 30sec each side Heavy Kettlebell Suitcase Carry x 100ft each arm Curtsy Squats x 16 reps Slow and controlled Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run, Row, Ski 20 Plate Ground to Overhead 20...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 16min (8 sets):High Hang Clean + Mid-Thigh Clean + JerkUnbroken complex. Start around 60-65% of 1RM Clean & Jerk and build, but do not go to failure. Focus on positioning and solid technique especially with the recovery footwork in the jerk. Conditioning: 15 Hang Power Cleans 15 Lateral...Read More
Warm-up Strength: The tempos are the focus today. Don’t cheat the movements and the ranges because you want to lift more weight. Stick to the prescribed tempos and focus on quality. The 2sec hold at the bottom on the bench is an active hold with the bar in full contact with the body. 5 sets...Read More
Warm-up Strength: Every 90sec x 24min (4 sets) of:Station 1 – Double Kettlebell Front Squat x 6 reps @3131Station 2 – Strict Chin-ups x 6-8 reps + Hollow Hold for remainder of 60secStation 3 – Box Step-Ups with Farmer’s Carry x 16-20 reps Station 4 – Tempo Push-ups x 15 reps @1111 Conditioning: 4 sets...Read More
Barbell Warm-up Olympic Lifting: Using a 25min clock- Take 10min to build to 80% of your Front Squat from the rack. Then, take 15 minutes to build to today’s heavy of the following:1 Deadlift + 1 Clean + 1 Hang Clean + 1 Front Squat + 1 Clean The complex must be UNBROKEN to count....Read More
