Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 Clean Lift Off* + Clean Sets 4-6 Clean x 2 *Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform a clean Conditioning: These are fast sprints with unbroken sets on the barbell. Do not drop from above the waist!...Read More
Warm-up Conditioning: No Rx today. You should have at least 10sec of rest each minute. Every Minute on the Minute for 24min 1- 15-18/10-12 Calorie Assault Bike 2- 8-12 Lateral Burpees Over a Parallette 3- 15-20 Wall Balls 4- Rest Midline/Stability: 2-3 sets of:20 Single Leg Alternating V-Ups20 Pike Overs (use a small dumbbell)20 Small...Read More
Warm-up Skills: We are continuing to build on the skills and volume of these 3 movements. Every Minute on the Minute x 3min of:Strict Handstand Push Ups x 30% of Max RepsFollowed by…Every Minute on the Minute x 3min of:Weighted, Drag, or Regular Rope Double-unders x 30% of Max TimeFollowed by…Every Minute on the Minute...Read More
Warm-up Strength: Every 2min x 12min 1 Push Press + 1 Push Jerk + 2 Split Jerk Conditioning: As Many Rounds and Reps as Possible in 4min of: 9 Front Squat 135/95 115/757 Lateral Burpee Over the Barbell5 Shoulder to Overhead Rest 1min As Many Rounds and Reps as Possible in 4min of: 5 Shoulder...Read More
Mobility: Muscle-up Prep Skill: Ring Muscle-up Progressions Conditioning: Option 1- As Many Rounds and Reps as Possible in 18min of: 4 Deck Squats with Slam Ball 8 Parallette Pass Thru with Push-up & Dip (over and back is one rep) 12 Lungesters with Slam Ball 16 Ball Slams 400m Run Option 2- 20min Stroke Rate...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 Mid-Thigh Clean + Clean from 2” Below the Knee Sets 4-6 Clean Lift Off x 2 + Clean *Pull to the kneecap and pause for 2 seconds, return barbell to ground, repeat again, return barbell to ground, then perform a full clean Conditioning: This...Read More
Benefits of Nasal Breathing 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...Read More
Warm-up Skills: This is Week 2 of the progression we started on Aug. 29th. Every Minute on the Minute x 15min (5 sets) of:Station 1: Strict Handstand Push Ups x 40% of Max RepsStation 2: Double-under Variation x 50% of Max TimeStation 3: Toes to Bar x 40% of Max Reps Strength: The focus is...Read More
Barbell Warm-up Strength: Every 2min x 12min Push Press x 2 + Push Jerk + Split Jerk Conditioning: Viola As Many Rounds and Reps as Possible in 20min of: 400m Run 11 Power Snatch 95/65 17 Pull-ups 13 Power Clean U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province,...Read More
Benefits of Nasal Breathing 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...Read More
