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 Skills: This is Week 2 of the progression we started on Aug. 29th. Every Minute on the Minute x 15min (5 sets) of:Station 1: Strict Handstand Push Ups x 40% of Max RepsStation 2: Double-under Variation x 50% of Max TimeStation 3: Toes to Bar x 40% of Max Reps Strength: The focus is...Read More
Barbell Warm-up Strength: Every 2min x 12min Push Press x 2 + Push Jerk + Split Jerk Conditioning: Viola As Many Rounds and Reps as Possible in 20min of: 400m Run 11 Power Snatch 95/65 17 Pull-ups 13 Power Clean U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province,...Read 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
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
