Mobility: Lats + Traps Skill: Rope Climb Technique Review Conditioning: Every 90sec x 4 sets 1- Rope Climbs x 2-4 reps 2- Plank Burpee x 10 reps + Jumping Lunges x 10 reps 3- Plank Dumbbell Pull Through x 10 + Weighted Sit-ups with dumbbell x 10 4- Row, Bike, Ski x 60secRead More
Barbell Warm-up Olympic Lifting: Every 45 seconds x 12 sets 1 Power Clean @70-75% Conditioning: 400m Run 40 Hang Squat Cleans Rx 95/65 Rx+ 135/95 400m RunRead More
Warm-up Strength: 3 sets 1a) 1-1-2 Bench Press x 6 reps 1b) Strict Chin-up x 4-6 reps Conditioning: 2-person team For Max Calories as a Team on the Erg in 20min 1min of Rowing while partner is in static hold, then switch, for 2 rounds of the following: – Wall Sit – Elbow Plank –...Read More
Warm-up Strength: Percentages are based off your 1RM Regular Back Squat. If you cannot hold the tempo at these numbers, please lower the weight and focus on hitting the tempo. Tempo Back Squat @32X1 3×65, 2×70, 2×75, 1×80, 1×85% followed by one set of Back Squat x 3 reps @85% with no tempo Conditioning: Grace...Read More
Warm-up Strength: Overhead Squat 4-4-3-3-2 Conditioning: As Many Rounds and Reps as Possible in 10min of: 10 Hang Power Snatch Rx 95/65 25 Double-unders 10 Front Rack Reverse Lunges 25 Double-unders Finish: 3 sets 30sec Bat Wing Hold + 10 Supinated-Grip Bent-Over Rows @ 2010 Rest 15sec Banded Triceps Press Downs x 30 reps Rest...Read More
Mobility: Wrists and Forearms Skill: Handstand Walks Conditioning: As Many Rounds and Reps as Possible in 20min of: 600m Run, Row, Ski 20 Ball Slams 15 Med Ball Clean with slam ball 10 Donkey Kicks* or 25ft Handstand Walk 5 Deck Squats with ballRead More
Barbell Warm-up Olympic Lifting: Take 10min to build to a heavy-ish Power Clean for the day then, @12:00 on the clock, Every 30sec x 5min Power Clean x 1 rep at 65-70% of today’s heavy Conditioning: “Karen” 150 Wall Balls 20/14 Finish: 3 sets Side Plank reach Through x 15 each side Rest 30sec Tuck-up...Read More
Warm-up Strength: Tempo Back Squat @32X1 3×65, 2×70, 2×75, 1×80, 1×82% followed by one set of Back Squat x 3 reps @82% with no tempo *The primary is focus on the tempo. Lower the percentages if you can’t stay at the proper tempo. Conditioning: 30-20-10 Toes to Bar Alternating Dumbbell Snatches Single Dumbbell Front Squats...Read More
Barbell Warm-up Barbell Cycling: We’ve got Grace coming up at the end of the month so it’s time to work on some barbell cycling. I want these to be touch and go sets so the focus should be on technique and efficiency, rather than weight. Grace is at 135/95, so for today do not go...Read More
