Longer Warm-up: 200m Run then 3rds of: 10 Deadbugs (slow and controlled) 10 Alternating Box Step-ups 30sec L-sit or Knee Tuck on Boxes 10 Alternating Curtsy Squats 10 Elbow Plank to Push-up Transitions Strength: Every 2min x 10min Dumbbell Front Rack Walking Lunges x 16 steps Conditioning: 1000/800m Row Then 3rds of: 20 Single Dumbbell...Read More

Warm-up Strength: Find a partner, share a barbell, and start on opposite movements. Every Minute on the Minute x 10min Even: Tempo Front Squat x 3 reps @32X1 Odd: Strict Supinated Grip Chest to Bar Pull-ups* x 5-8 reps *The main focus is opening up the chest and getting it to touch the bar on...Read More

Barbell Warm-up Strength: Every 2min x 12min Jerk Dip + Split Jerk x 2 reps with a 2sec pause in receiving position on each split jerk Conditioning: Marco 3rds21 Pull-ups15 Handstand Push-ups9 Thrusters 135/95 U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi,...Read More

Mobility: Ankles Skill: Pistol Progressions Conditioning: As Many Rounds and Reps as Possible in 16min of: 200m Run/Row/Ski 20 Russian Kettlebell Swings 20 Large Flutter Kicks Holding Kettlebell 10 Push-up to High Knee Crunch 200m Run/Row/Ski 20 Sumo Deadlift High Pull with Kettlebell 20 Straight Leg Raises Holding Kettlebell 10 Alternating Pistols or Cossack Squats...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 Clean Lift Off* + Clean Sets 4-6 Clean x 2 *Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform a clean Conditioning: These are fast sprints with unbroken sets on the barbell. Do not drop from above the waist!...Read More

Warm-up Conditioning: No Rx today. You should have at least 10sec of rest each minute. Every Minute on the Minute for 24min 1- 15-18/10-12 Calorie Assault Bike 2- 8-12 Lateral Burpees Over a Parallette 3- 15-20 Wall Balls 4- Rest Midline/Stability: 2-3 sets of:20 Single Leg Alternating V-Ups20 Pike Overs (use a small dumbbell)20 Small...Read More

Warm-up Skills: We are continuing to build on the skills and volume of these 3 movements. Every Minute on the Minute x 3min of:Strict Handstand Push Ups x 30% of Max RepsFollowed by…Every Minute on the Minute x 3min of:Weighted, Drag, or Regular Rope Double-unders x 30% of Max TimeFollowed by…Every Minute on the Minute...Read More

Warm-up Strength: Every 2min x 12min 1 Push Press + 1 Push Jerk + 2 Split Jerk Conditioning: As Many Rounds and Reps as Possible in 4min of: 9 Front Squat 135/95 115/757 Lateral Burpee Over the Barbell5 Shoulder to Overhead Rest 1min As Many Rounds and Reps as Possible in 4min of: 5 Shoulder...Read More

Mobility: Muscle-up Prep Skill: Ring Muscle-up Progressions Conditioning: Option 1- As Many Rounds and Reps as Possible in 18min of: 4 Deck Squats with Slam Ball 8 Parallette Pass Thru with Push-up & Dip (over and back is one rep) 12 Lungesters with Slam Ball 16 Ball Slams 400m Run Option 2- 20min Stroke Rate...Read More

Barbell Warm-up Olympic Lifting:   Every 2min x 12min Sets 1-3 Mid-Thigh Clean + Clean from 2” Below the Knee Sets 4-6 Clean Lift Off x 2 + Clean *Pull to the kneecap and pause for 2 seconds, return barbell to ground, repeat again, return barbell to ground, then perform a full clean Conditioning: This...Read More