Warm-up Conditioning: For 30min, you will work for 30sec, then rest for 30sec. Pick up where you left off.As Many Rounds and Reps as Possible in 30min of: 3 Strict Handstand Push-ups 7 Wall Balls 20/14 to 10ft. 3 Hang Power Cleans 155/105 7 Box Jump Overs 24/20Read More
Dynamic Warm-up Skill: 15min to work on Kipping or Butterfly Pull-ups/Chest to Bar Pull-ups or Ring or Bar Muscle-ups Conditioning: You should have 10-15sec rest each round. Adjust reps accordingly. Every Minute on the Minute x 18min 1- 6-10 Pull-up (any variation) or 3-5 Ring or Bar Muscle-ups 2- 15 Russian Kettlebell Swings + 8-10...Read More
Warm-up Strength: Every 2min x 10min Front Rack Barbell Reverse Lunges x 12-16 reps @2111 *Major emphasis on the 2 second negative. The 2 seconds is ONLY on the way down. Don’t start counting on the step back. There’s also a 2 second pause at the bottom, not 0. Conditioning: 5rds 10 Dumbbell Deadlift 5...Read More
Warm-up Strength: Shoulder Press 3×2 Conditioning: Longer grind today. What’s your mindset? Will it help you succeed or is it holding you back? 1000m Run 50 Push Press 75/55 1000m Run 25 Lateral Burpees Over the Barbell Shoulder Care Finish: 2 sets Reverse Snow Angels x 20 Banded Face Pulls x 12 repsRead More
Mobility: Lats/Shoulders Skill: Rope Climbs Conditioning: As Many Rounds and Reps as Possible in 16min of: 200m Run/Row/Ski 30 Russian Kettlebell Swings 20 Shoulder Taps or Handstand Marching Taps 15 Sumo Deadlift High Pull with Kettlebell 10 Tuck-up to V-up Complex 2 Rope ClimbsRead More
Nasal Breathing Warm-up: As Many Rounds and Reps as Possible in 10min of: 1min Row/Bike/Ski/Run 15 Sumo Deadlift High Pull with Kettlebell 10 Alternating Curtsy Squats 10 Elbow Plank to Push-up Transitions 5 Dive Bomber Push-ups Strength: Every 2min x 10min Walking Lunges x 16 steps Your choice on weight and kettlebells or dumbbells. Ex....Read More
Warm-up Strength: Take 20min to build to a 1RM Back Squat Suggested loading: 5×60% 3×70% 2×80% 1×90% 1×95% 1×103% If you are newer to the gym, please do not max out. Talk with your coach about finding a good set and rep scheme for today. For everyone, SAFETY first. 1- Do not spot each other....Read More
Warm-up Strength: Shoulder Press 3-3-3-3 Conditioning: Every Minute on the Minute x 15min 1- Burpee Box Jump Overs x 8-10 reps 2- Alternating Dumbbell Snatches x 16-20 reps 3- 2 Wall Walks + 30 Double-unders Finish: 2-3 sets L-sit or Knee Tuck on Boxes x 60sec (accumulated) Box Shoulder Stretch x 30secRead More
Mobility: Shoulders/Lats Midline/Stability: 3 sets 1) Heavy Kettlebell Suitcase Carry x gym length each arm 2) Supine Plank x 45-60sec 3) Bottoms Up Kettlebell Carry x gym length each arm 4) Plank Punch on Elbows x 10 + 30sec Elbow Plank Conditioning: Every Minute on the Minute x 20min 1- 10 Ball Slams + 12...Read More
