Warm-up Skills: It’s time to retest the 3 movements we’ve been working on for a handful of weeks. Complete as many reps possible in 60sec of each movement:Strict Handstand Push-ups Rest 60sec Weighted, Drag, or Regular Rope Double-unders Rest 60sec Toes to Bar Conditioning: 3rds for time 10 Strict Handstand Push-ups 20 Toes to Bar...Read More
Barbell Warm-up Strength: Every 90sec x 6 sets Sets 1-3 Split Jerk x 2 reps Sets 4-6 Split Jerk x 1 rep Conditioning: Scotty Complete as Many Rounds as Possible in 11min of:5 Deadlifts 315/20518 Wallballs 20/1417 Lateral Burpees Over the Barbell Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to...Read More
Mobility: Hips Midline/Stability: 3 sets½ Kneeling Dumbbell Press x 8 reps each arm @2111 (2sec down, 1 sec active hold at the bottom, 1sec up, and 1 sec pause at top)Paloff Press x 10 each way Slow and controlled Gorilla Row x 16 total Deadbug x 20 reps Slow and controlled Conditioning: As many Rounds...Read More
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
