Warm-up Strength: Bench Press Take 15min to build to a 3RM Conditioning: 5 Bar Muscle-ups 10 Squat Clean & Jerks 155/105 15 Lateral Burpees Over the Barbell 20 Toes to Bar 25 Wall Balls 20/14 Rest exactly 2min and REPEAT in the opposite order, beginning with wall balls OR 10 Pull-ups or Ring Dips 10...Read More
Mobility: Thoracic Spine Openers Skill: Rope Climb Technique Conditioning: Every Minute on the Minute x 20min 1- Russian Kettlebell Swings x 20 reps 2- Rope Climb x 1-3 reps 3- Side Plank Reach Through x 20sec each way 4- Row/Bike/Ski x 60sec 5- RestRead More
Warm-up Strength: Every 90sec x 6 sets Split Jerk x 2 reps with a 2sec pause in receiving position Conditioning: 3rds for time 200m Run 20 Air Squats 8 Strict Handstand Push-ups @10:00 on the clock, For time 600m Run 60 Air Squats 24 Strict Handstand Push-upsRead More
Warm-up: 200m Run then 3rds of: With an empty barbell, 4 Romanian Deadlifts 4 Back Rack Kang Squats 4 Back Rack Lunges 8 Birddogs (slow & controlled) Strength: Sumo Deadlift 4×4 @3113 Conditioning: 1000/800m Row Then 3rds of: 15 Deadlifts 45 Double-undersRead More
Warm-up Strength: Back Squat 6×70% 5×80% 2×90%, 1-2×95% Conditioning: As many Rounds and Reps as Possible in 12min of: 6 Chest to Bar Pull-ups 9 Dumbbell Hang Power Cleans 12 Alternating Reverse LungesRead 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
Mobility: Hips Midline/Stability: 3 sets Alternating Cossack Squats x 12 reps Ring Support Hold x 10sec + 4sec Negative x 4 total reps Superman Punches x 15 reps False Grip Ring Rows x 5 reps + Isometric Hold at Chest x 20sec Conditioning: Reminder: If you have come in 3 days in a row OR...Read More
Barbell Warm-up Olympic Lifting: Every 30sec x 10min Power Clean x 1 rep @70% (20 reps) Stay with the same weight the whole time. Focus should be a good, clean reps. Make the last one look just like the first one. Strength: Back Squat 8×65% 6×75% 4×85% 2-3×90% Strength Finisher: 2-3 sets 20 Russian Kettlebell...Read More
Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Chest to Bar Pullup x 6 reps 2- Strict Handstand Push-ups or L-seated Dumbbell Press x 6 reps Conditioning: 75 Dumbbell Hang Curtis P’s *Every 3min, starting at 3:00, 100m Sprint Rx+50/35 Rx 35/25Read More
