Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 Mid-Thigh Clean x 2 Sets 4-6 Mid-Thigh Clean + Clean from 2” Below the Knee Conditioning: Every Minute on the Minute x 16min 1- 15/12 Cal Row or 12/8 Bike 2- 6-10 Ring Dips 3- 1rd “DT-ish” Barbell Complex 4- Rest “DT-ish” 8 Deadlifts 6...Read More
Warm-up Strength: 4 sets 1a) Bulgarian Split Squats x 8 each leg @2111 Rest 30sec between legs 1b) Strict Pull-up Variation x 8-10 reps 1c) Plank Dumbbell Pull Through x 12 Conditioning: As Many Reps as Possible in 5min of Toes to Bar *Every Minute on the Minute including 0:00 6 Dumbbell Thrusters Rx 35/25...Read More
Barbell Warm-up Strength: Every 2min x 12min Push Press x 2 + Push Jerk x 2 Conditioning: Sprint Intervals!! 2 person team 1 person working at a time 3rds each 12/10 Calorie Row 10 Pull-ups or Chest to Bar Pull-ups or 5 Bar Muscle-ups 3rds each 12/10 Calorie Row 10 Dumbbell Push Press Finish: If...Read More
Mobility: Quad Rollout/Smash/Stretch Midline/Stability: 3 setsCopenhagen Plank x 30sec each sideBottoms Up Kettlebell Carry x 80ft each arm Supine Plank Hold x 30sec Dumbbell Hex Carry x 80ft Conditioning: Every Minute on the Minute x 16min 1- Russian Kettlebell Swings x 45sec 2- Wall Walk x 3 reps + 15sec Nose to Wall Hold 3-...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 High Hang Clean x 3 Sets 4-6 High Hang Clean + 2 Mid-Thigh Clean Conditioning: 100 Burpees for Time Every Minute on the Minute Clean x 3 reps Rx 125/85 Rx+ 155/105 *Begin with burpees *At the top of every minute perform 3 Cleans (full...Read More
Warm-up Conditioning: Longer conditioning today. No Rx, so you pick the weight. BUT the lunges and devil’s press should be unbroken with a nice steady pace. Hold the DBs anyway for lunges. 3rds 1000m Run 30 Dumbbell Alternating Reverse Lunges 20 Box Jump Overs 10 Devil’s Press Finish: 3 sets L-sit or Knee Tuck on...Read More
Warm-up Skills: Complete as many reps possible in 60sec of each movement:Strict Handstand Push-upsRest 60secWeighted, Drag, or Regular Rope Double-unders (no singles allowed, practice Dubs!)Rest 60secToes to BarRest 2min, followed by…Every Minute On the Minute x 12min (4 sets):Station 1: Strict Handstand Push Ups x 30% of Max RepsStation 2: Double Under Variation x 50%...Read More
Warm-up Strength: Take 15min to build to a 1RM Shoulder Press Conditioning: 18-15-12-9 Deadlifts 225/155 Toes to Bar *50 Double-unders after each set of Toes to Bar or 18-15-12-9 Deadlifts 185/135 Hanging Knee Raises *100 Single-unders or 50 Double-unders after each set of Hanging Knee RaisesRead More
Mobility: Hips Midline/Stability: 3 sets Alternating Cossack Squats x 12 reps Ring Support Hold x 10sec + 4sec Negative x 4 total reps Superman Punches x 15 reps False Grip Ring Rows x 5 reps + Isometric Hold at Chest x 20sec Conditioning: Reminder: If you have come in 3 days in a row OR...Read More
