Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3: Mid Hang Snatch + Snatch Lift Off + Snatch Sets 4-6: Snatch x 1.1 Conditioning: T.U.P. 15-12-9-6-3 Power cleans (135/95) Pull-ups Front squats (135/95) Pull-upsRead 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 Conditioning: 4rds for total time 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Shoulder to Overhead 3 Man Makers Rest 60sec Rx 35/25 Rx+ 50/35 *Row, Push-up, Row, Squat Clean Thruster Strength: Back Squat 5×60%, 5×65%, 5×70%, 5×75%Read More

Warm-up Strength: Shoulder Press 4-4-3-3 Conditioning: Last Done 6/25/21 5rds Against a 3min clock, 400m Run + Max Effort Wall Ball in remaining time (20/14 to 10ft) Rest 2minRead More

Mobility: Ankles Skill: Pistols Conditioning: 2-person team 250m Row or 200m Run with partner in static hold: 1) Wall Sit 2) Heavy Farmer’s Hold 3) Bottom of Lunge Hold (switch halfway) 4) Double Front Rack Hold 5) Dead Hang from Pull-up Bar 6) Handstand or Plank Hold 7) Bottom of Squat HoldRead More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-2: High Hang Snatch + Mid Hang Snatch Sets 3-4: Mid Hang Snatch + Snatch Lift Off + Snatch Sets 5-6: Snatch x 1.1 Conditioning: 4rds 6 Deadlifts Rx 185/135 Rx+ 275/185 12 Lateral Burpees Over the Barbell 24 Double-undersRead More

Warm-up Strength: Every Minute on The Minute x 10min 1- High Box Jumps x 3-5 reps These should be much higher than your typical box jump in a workout. 2- Ring Dips or Box Dips x 6-8 reps Conditioning: 3rds 1min Single Dumbbell Box Step Overs 35/25 24/20 1min Hand Release Push-ups 1min Ab Mat...Read More

Warm-up Strength: Back Squat 5×60%, 3×70%, 2×80%, 2×90%, 1×95% Conditioning: 21 Squat Cleans 135/95 30 Pull-ups 15 Squat Cleans 20 Chest to Bar Pull-ups 9 Squat Cleans 10 Bar Muscle-ups OR 21 Squat Cleans 95/65 30 Jumping Pull-ups 15 Squat Cleans 20 Ring Rows or Pull-ups 9 Squat Cleans 10 Jumping Chest to Bar Pull-upsRead More

Warm-up Strength: Shoulder Press 6-4-4-3 Conditioning: 50/35 Calorie Row 40 Dumbbell Deadlifts 30 Dumbbell Push Press 20 Dumbbell Front Rack Reverse Lunges 10 Devil’s Press Rx 35/25 Rx+ 50/35Read More

Mobility: Wrists and Forearms Skill: Handstand Walks Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run/Row or 20/15 Assault Bike 5 Parallette Pass Thrus with Push-up and Dip 10 Deck Squats with Slam Ball 15 Ball Slam Burpee 20 V-ups or Tuck-upsRead More