Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Snatch (high hang, mid hang, floor) Focus is on positioning not load. Conditioning: Last Done 12/14/20 “Fran-ish” 45 Thrusters (95/65) 45 Pull-ups *Complete in any order, break up any way you want. Have a plan, stick with it and execute! 7min time cap Finish: Nasal Breathing...Read More
Warm-up Strength: Every Minute on the Minute x 10min 1- Squeeze Chest Press x 6 reps @3111 (3sec lower, 1sec full stop at chest) 2- Single Arm Dumbbell or Kettlebell Row x 6 reps @2111 (2sec lower, 1sec pause at bottom AND at top) Conditioning: FAST and FURIOUS 50/35 Calorie Assault Bike 40 Air Squats...Read More
Warm-up Conditioning: Last week you had and EMOM of hang power and hang squat cleans. Today we are combining the barbell with some gymnastics skills AND core work. The cleans must be unbroken, but you can add weight as you go. Every Minute on the Minute x 15min 1- 5 Hang Squat Cleans + 30sec...Read More
Warm-up Strength: Strict Press 8-6-4-4 Conditioning: “Barraza” As Many Rounds and Reps as Possible in 18min of: 200m Run 9 Deadlifts 275/185 6 Burpee Bar Muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in...Read More
Mobility: Shoulders Skill: Ring Muscle-up Progressions Conditioning: As many Rounds and Reps as Possible in 16min of:400m Run/Row/Ski15 Plate Ground to Overhead20 Hand Plank Plate Taps 15 Straight Leg Raises Holding Plate in Press Position 20 Bent Over Row with PlateRead More
Warm-up Strength: 3 sets 1a) Dumbbell Walking Lunges *x 20 steps 1b) Strict Pull-ups x 8-10 reps** *Two dumbbells, but you have 3 options in terms of how you hold them. The idea is to challenge yourself with both the variation AND the load. Double overhead, one overhead/one front rack, double front rack. **These do...Read More
Warm-up Strength: Sumo Deadlift 4-4-3-3 @3113 Conditioning: 1600m Run 60 Russian Kettlebell Swings 50/35 1000m Run 30 Sumo Deadlift High Pull with Kettlebell 600m Run 15 Deck Squats with KettlebellRead More
Nasal Breathing Warm-up: 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 doesn’t...Read More
Warm-up Strength: Bench Press Take 15min to build to a 3RM Conditioning: 5 Bar Muscle-ups 10 Squat Clean & Jerks 155/105 15 Lateral Burpees Over the Barbell 20 Toes to Bar 25 Wall Balls 20/14 Rest exactly 2min and REPEAT in the opposite order, beginning with wall balls OR 10 Pull-ups or Ring Dips 10...Read More
Mobility: Thoracic Spine Openers Skill: Rope Climb Technique Conditioning: Every Minute on the Minute x 20min 1- Russian Kettlebell Swings x 20 reps 2- Rope Climb x 1-3 reps 3- Side Plank Reach Through x 20sec each way 4- Row/Bike/Ski x 60sec 5- RestRead More
