Warm-up Strength: Every 2min x 10min Sumo Deadlift x 4-5 reps @31X2 Conditioning: 2 person team. You-go-I-go on rounds. As Many Rounds and Reps as Possible in 12min of: 15/12 Row or Assault Bike 6 Double Dumbbell Snatches Rest 2min As Many Rounds and Reps as Possible in 8min of: 12/8 Row or Assault Bike...Read More
Warm-up Strength: The focus is on proper positioning not load. Hold that 3 second decent with a solid front rack position, then drive out of the bottom as fast as possible. Every 2min x 10min 1 Tempo Front Squat @30X1 + 1 Front Squat Conditioning: As Many Rounds and Reps as Possible in 3min of:...Read More
Warm-up Strength: Front Rack Reverse Alternating Lunges @2011 3×12 Rest 2min between sets Conditioning: No Rx today. Time to work on some skills and awkward movements. You should have at least 15sec of rest each minute. Every Minute on the Minute x 16min 1- Devils Press x 5-7 reps 2- Dumbbell Lunges x 10-14 reps...Read More
Mobility: Ankles Skill: Pistols Conditioning: As many Rounds and Reps as Possible in 18min of: 20 Russian Kettlebell Swings 15 Down Ups 10 Pistols 300m Run 10 Pistols 15 Plank Burpee 20 Straight leg Raises anchored to kettlebell Option 2- Stroke Rate RowsRead More
Similar notes from Monday. Today’s focus is on the power clean. If you are experienced and have been following this cycle, then it’s time to find a new max. If you are a newer member, then your focus is on form and technique, NOT load. Work with your coach on an appropriate set and rep...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
Today’s primary focus is on the back squat. If you are experienced and have been following this cycle, then it’s time to find a new max. Remember that going heavy on a squat is very taxing on the central nervous system. So, pay attention to how you feel and adjust your effort on the conditioning...Read More
Warm-up Strength: Shoulder Press 3×10 Conditioning: Score is total time, including rest periods. Wall Balls and Snatches should be unbroken. You should push the run and burpees because you get a minute to rest. Then, grind out those last 3 rounds knowing you are almost done! Rx 35/25 Rx+ 50/35 Time Cap 25min 3rds 10...Read More
Barbell Warm-up Olympic Lifting: Power Clean Every 2min x 16min 3×65% 3×70% 2-3×75% 2×80% 1×85% 1×90% 1×90+% Conditioning: Every Minute on the Minute x 16min 1- Dumbbell Power Clean x 8-10 reps 2- Box Jumps x 6-12 reps 3- Assault Bike x 8-15 Calories 4- RestRead More
