Barbell Warm-up Olympic Lifting: Use today as a deload week before next week’s 1RM. You have less rest on these intervals. Focus on good clean reps and hitting your positions. Every 90sec x 5 sets Mid-Thigh Clean + Clean Finish: 2 sets of Clean Pull x 2 at 10+lbs more than your last set  ...Read More

Warm-up Skills and 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 Skills: Final week of volume work before we retest the 60sec of Max Reps. Every Minute on the Minute x 2min of:Strict Handstand Push Ups x 50% of Max RepsFollowed by…Every Minute on the Minute x 2min of:Weighted, Drag, or Regular Rope Double-unders x 50% of Max RepsFollowed by…Every Minute on the Minute x...Read More

Barbell Warm-up Strength: Every 2min x 10min Split Jerk x 2 reps with a 2sec pause in receiving position Conditioning: 2rds for total time 35 Wall Balls 20/14 25 Dumbbell Deadlifts 15 Dumbbell Push Press 5 Bar Muscle-ups (10 Chest to Bar Pull-ups) Rest 2minRead More

Mobility: Shoulders and Lats Skill: Rope Climb Technique Review Conditioning: Every Minute on the Minute x 20min 1- Rope Climb x 1-3 reps  2- Ball Slams x 10 reps + 15-20sec Hollow Hold 3- Row, Bike, Ski x 60sec 4- Rest or Active Rest in a PlankRead More

Barbell Warm-up Olympic Lifting: Sets 1-3 2 Clean Lift Offs* + 1 Clean Sets 4-6 Clean x 1.1 (rest 10sec between singles) *Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform a clean Finish: 2 sets Clean Pull x 2 at 5-10lbs more than your last clean Conditioning: With...Read More

Longer Warm-up: 200m Run then 3rds of: 10 Deadbugs (slow and controlled) 10 Alternating Box Step-ups 30sec L-sit or Knee Tuck on Boxes 10 Alternating Curtsy Squats 10 Elbow Plank to Push-up Transitions Strength: Every 2min x 10min Dumbbell Front Rack Walking Lunges x 16 steps Conditioning: 1000/800m Row Then 3rds of: 20 Single Dumbbell...Read More

Warm-up Strength: Find a partner, share a barbell, and start on opposite movements. Every Minute on the Minute x 10min Even: Tempo Front Squat x 3 reps @32X1 Odd: Strict Supinated Grip Chest to Bar Pull-ups* x 5-8 reps *The main focus is opening up the chest and getting it to touch the bar on...Read More

Barbell Warm-up Strength: Every 2min x 12min Jerk Dip + Split Jerk x 2 reps with a 2sec pause in receiving position on each split jerk Conditioning: Marco 3rds21 Pull-ups15 Handstand Push-ups9 Thrusters 135/95 U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi,...Read More

Mobility: Ankles Skill: Pistol Progressions Conditioning: As Many Rounds and Reps as Possible in 16min of: 200m Run/Row/Ski 20 Russian Kettlebell Swings 20 Large Flutter Kicks Holding Kettlebell 10 Push-up to High Knee Crunch 200m Run/Row/Ski 20 Sumo Deadlift High Pull with Kettlebell 20 Straight Leg Raises Holding Kettlebell 10 Alternating Pistols or Cossack Squats...Read More