Warm-up Strength: 3 sets 1a) 1-1-2 Bench Press x 6 reps 1b) Strict Chin-up x 4-6 reps Conditioning: 2 sets for times 20 Burpee Box Jump Overs 24/20 200m Run 10 Dumbbell Burpee Box Step-overs Rx 35/25 Rx+ 50/35 200m Run 5 Wall Walks Rest 3min and repeatRead More

Warm-up Strength: Tempo Back Squat @32X1 3×65, 2×70, 2×75, 1×80, 1×82% followed by one set of Back Squat x 3 reps @82% with no tempo *The primary is focus on the tempo. Lower the percentages if you can’t stay at the proper tempo. Conditioning: 30-20-10 Toes to Bar Alternating Dumbbell Snatches Single Dumbbell Front Squats...Read More

Barbell Warm-up Barbell Cycling: We’ve got Grace coming up at the end of the month so it’s time to work on some barbell cycling. I want these to be touch and go sets so the focus should be on technique and efficiency, rather than weight. Grace is at 135/95, so for today do not go...Read More

Mobility: Hips Midline/Stability: 4 sets Copenhagen Plank x 30sec each side Donkey Kicks x 10 Kettlebell Suitcase-Waiter’s Carry x gym length each way Superman Punches x 10-12 slow and controlled Conditioning: As Many Rounds and Reps as Possible in 18min of: 600m Run, Row, Ski 10 Parallette Pass Thru with push-up and dip 20 Curtsy...Read More

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: Deadlift 4×3 @70-80% Conditioning: 100 Double-unders 15-12-9-6 Deadlift 185/135 30-24-18-12 Wall Ball 20/14 to 10ft 100 Double-undersRead 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