Warm-up Skill + Strength: Every Minute on the Minute x 12min 1- Rope Climb x 1-3 reps 2- Wall Walk* x 3-5 reps 3- Dumbbell/Kettlebell Walking Lunges** x 10-16 steps *These should be for quality reps, not speed. **Challenge yourself with the weight and/or variety of the lunge. Ex. Double overhead, one overhead/one front rack,...Read More
Warm-up Strength: Overhead Squats 4-4-3-3-2 Conditioning: No Rx today. Challenge yourself with the reps, weight, calories and most importantly stay with it mentally. Use the minute of rest to bring your heartrate and keep focused on the next set. Everyone starts on station 1, not in the middle of the rounds. You should have 10-15sec...Read More
Barbell Warm-up Olympic Lifting: Take 15min to build to a 1RM Split Jerk Conditioning: “DT” 5rds 12 Deadlifts 155/105 9 Hang Power Clean 6 Push Jerks In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy...Read More
Mobility: Shoulders & Lats Skill: Bar Muscle-ups Conditioning: Every Minute on the Minute x 20min 1- 20 Russian Kettlebell Swings 2- 10 Goblet Squats + 6 Plank Burpees 3- Bar Muscle-ups or Drills/Progressions* x 45sec 4- Row, Bike, Ski, Run x 60sec 5- Rest Option 2- 20min Stroke Rate RowRead More
Barbell Warm-up Olympic Lifting: Every 2min x 20min Build to a 1RM Clean Conditioning: Two Person Team Against a 3:30 Clock for Max Reps Wall Balls 20/14 to 10ft 200m Relay Run Max Reps Wall Balls in remaining time (one person working at a time) Rest 1min and repeat for a total of 4 setsRead More
Warm-up Skills: It’s time to retest the 3 movements we’ve been working on for a handful of weeks. Complete as many reps possible in 60sec of each movement:Strict Handstand Push-ups Rest 60sec Weighted, Drag, or Regular Rope Double-unders Rest 60sec Toes to Bar Conditioning: 3rds for time 10 Strict Handstand Push-ups 20 Toes to Bar...Read More
Barbell Warm-up Strength: Every 90sec x 6 sets Sets 1-3 Split Jerk x 2 reps Sets 4-6 Split Jerk x 1 rep Conditioning: Scotty Complete as Many Rounds as Possible in 11min of:5 Deadlifts 315/20518 Wallballs 20/1417 Lateral Burpees Over the Barbell Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to...Read More
Mobility: Hips Midline/Stability: 3 sets½ Kneeling Dumbbell Press x 8 reps each arm @2111 (2sec down, 1 sec active hold at the bottom, 1sec up, and 1 sec pause at top)Paloff Press x 10 each way Slow and controlled Gorilla Row x 16 total Deadbug x 20 reps Slow and controlled Conditioning: As many Rounds...Read More
