Warm-up Strength/Skill: Two sections. The first one is pressing, the second one is pulling. Focus on quality of movements, not load and speed. 3 sets:Dumbbell Bench Press x 5 reps @21X1Rest 20secTempo Push-Ups x 10 reps @1111Rest 20secBanded Triceps Pushdowns x 20 repsRest 1min Then, Every Minute on the Minute x 10min: 3 Kipping Pull-ups...Read More

Warm-up Strength: Every 2min x 10min Back Squat 6×65, 4×75, 2×80, 2×85, 3-5×80% Conditioning: Optimus Prime (from CompTrain) As Many Reps as Possible of Wall Balls in 7 Minutes. (20/14 to 10ft) On the Minute- 5 Deadlifts Rx+ 225/155 Rx 185/135 Finish: 3 sets Elbow Plank to Push-up Transitions x 20 reps Side Plank x...Read More

Warm-up Strength: 4 sets 1a) 1-1-2 Dumbbell Bench Press x 6 reps 1b) Strict Chin-ups x 6-8 reps Conditioning: 5rds for time 14 Alternating Dumbbell Snatches 12 Dumbbell Front Rack Alternating Reverse Lunges 10 Pull-ups or 4 Bar Muscle-upsRead More

Mobility: 10min Athlete Choice Midline/Stability: 4 sets Heavy Kettlebell Suitcase Carry x 80ft each arm Pike Overs x 20 reps Plank Dumbbell Pull Throughs x 20 reps Paloff Side Step x 10 each way Slow and Controlled Conditioning: As many Rounds and reps as Possible in 16min of: 300m Run, Row, Ski 30 Russian Twists...Read More

Barbell Warm-up Olympic Lifting: Every 45 seconds x 12 sets x 1 Power Clean @80-85%  Conditioning: These should be fast sprints, focusing on explosiveness and power. The power cleans should be touch and go and no heavier than 70%. Keep the same weight for all sets. If you feel confident in box jumps and can...Read More

Warm-up Strength: Every 2min x 8min Dumbbell Walking Lunges x 16-20 steps *Hold one dumbbell in front rack and the other in overhead position. Switch halfway.   Conditioning: Every 4min x 20min (5 sets) 15/12 Calorie Row or Ski 25 Kettlebell Swings 53/35 200m RunRead More

Warm-up Strength: Every 2min x 10min (5 sets): Back Squat 6×65, 4×70, 3×75, 2×80, 4-6×75% Conditioning: As Many Rounds and Reps as Possible in 5min 7 Front Squats 115/75 7 Lateral Burpees Over the Barbell 7 Toes to Bar 7 Push Press Rest 1min and repeat for a total of 2 sets. Pick up where...Read More

Warm-up: Strength: Strict Press 8-6-4-4-2 Conditioning: “The Chief” 5 cycles 3min work/1min rest 3 Power Clean (135/95) 6 Push-up 9 Squats Always start each cycle from the beginning- 3 power clean. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks...Read More

Mobility: Shoulders Skill: Ring Muscle-ups Conditioning: Option 1- As Many Rounds and Reps as Possible in 18min of: 400m Run/Row/Ski 30 Plate Hops 25 Hand Plank Plate Taps 20 Straight Leg Raises holding plate in press 15 Goblet Squats with plate 10 Lunges with plate 5 Wall Walks Option 2- 20min Stroke Rate RowRead More

Barbell Warm-up Olympic Lifting: Same timing and reps, but slightly heavier than last week. Keep the same weight for all reps. Every 45 seconds x 12 sets x 1 Power Clean @75-80% Conditioning: For total time, 2 person team 1 person working at a time 3 sets each 12/8 Row 10 Dumbbell Thrusters Rx 35/25...Read More