Mobility: Shoulders Skill: Pull-ups- progressions for kipping and butterfly Conditioning: As Many Rounds and Reps as Possible in 16min of: 200m Run/Row/Ski 100m Pinch Plate Carry (2 plates) 25 Plate Ground to Overhead 20 Hand Plank Plate Taps 15 Goblet Squat with plate 10 Straight Leg Raises holding plate in pressRead More
Warm-up Strength: Deadlift 8×50%, 6×60%, 4×70%, 2×75%, 2×80% Conditioning: As Many Rounds and Reps as Possible in 12min of: 20 Alternating Dumbbell Snatches Rx 35/25 Rx+ 50/35 15 Lateral Burpees Over the Dumbbell 10 Single Dumbbell Box Step Overs 24/20 Finish: 3 sets L-sit or Knee Tuck Hold on boxes x 30-45sec (accumulated) Side Plank...Read More
Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Pull-up x 6-8 reps 2- Strict Press x 6-8 reps Conditioning: Last Done 2/24/20 Death by Thruster Rx 95/65 Rx+ 135/95 Complete 1 Thruster on the first minute, 2 on the second and so on until you cannot complete the reps within the minute....Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min Hang Clean + Clean Lift Off + Clean Conditioning: Last Done 1/15/21 Cindy + Power Clean & Jerk As Many Rounds and Reps as Possible in 12min of: 1 Round of Cindy + 2 Power Clean & Jerk (135/95) 1 Round of Cindy + 4 Power Clean...Read More
Mobility: Hips Midline/Stability: 4 sets Seated Compression Pikes x 15-20 reps Superman Punches x 10-15 reps Overhead Bamboo Hold x 30-45sec Conditioning: Every Minute on the Minute x 20min 1- Ball Slam x 10 reps + Russian Twist x 10 reps 2- Rope Climb x 1-3 reps 3- Parallette Pass Thru’s x 6-10 reps4- Max...Read More
Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squats 4 Muscle Snatch 5 Overhead Squats 45sec Hollow Hold Strength: Every 90sec x 8 sets 1 and ¼ Front Squat x 2 reps Conditioning: 4rds for total time 6 Hang Power Snatch 8 Overhead Squat 32 Double-unders Rest 1min Rx 95/65 Rx+ 135/95 Finish:...Read More
Warm-up: 200m Run then 3rds of: 5 Romanian Deadlifts 5 Kang Squats 5 Tempo Push-up @1111 Strength: Deadlift 8×50% 6×60% 4×70% 2×75% 2×80% Conditioning: 500m Row 400m Run 30 Lateral Burpees Over the Barbell 20 Deadlifts 10 Inverted Burpee to Wall Finish: 3 sets20 Single Leg Alternating V-Ups20 Pike Overs20 Flutter Kicks (each leg)Rest 90secRead More
Warm-up Strength: Every Minute on the Minute x 12min 1- Barbell Front Rack Reverse Alternating Lunges x 12-16 reps 2- Strict Supinated Grip Chest to Bar Pull-ups x 6-8 reps 3- Push Press x 8 reps Conditioning: Gains are made outside of our comfort zones. Don’t let your mind hold you back. As many...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Clean High-hang, mid-hang, floor. Conditioning: “Fran” 21-15-9 Thrusters 95/65 Pull-ups 7min TIME CAP Finish: If time allows after the two heats, try to get in a 10min nasal breathing cool down in the form of rowing, biking, skiing or jogging- or a mix of them.Read More
