Warm-up Conditioning: Longer conditioning today. No Rx, so you pick the weight. BUT the lunges and devil’s press should be unbroken with a nice steady pace. Hold the DBs anyway for lunges. 3rds 1000m Run 30 Dumbbell Alternating Reverse Lunges 20 Box Jump Overs 10 Devil’s Press Finish: 3 sets L-sit or Knee Tuck on...Read More
Warm-up Skills: Complete as many reps possible in 60sec of each movement:Strict Handstand Push-upsRest 60secWeighted, Drag, or Regular Rope Double-unders (no singles allowed, practice Dubs!)Rest 60secToes to BarRest 2min, followed by…Every Minute On the Minute x 12min (4 sets):Station 1: Strict Handstand Push Ups x 30% of Max RepsStation 2: Double Under Variation x 50%...Read More
Warm-up Strength: Take 15min to build to a 1RM Shoulder Press Conditioning: 18-15-12-9 Deadlifts 225/155 Toes to Bar *50 Double-unders after each set of Toes to Bar or 18-15-12-9 Deadlifts 185/135 Hanging Knee Raises *100 Single-unders or 50 Double-unders after each set of Hanging Knee RaisesRead More
Mobility: Hips Midline/Stability: 3 sets Alternating Cossack Squats x 12 reps Ring Support Hold x 10sec + 4sec Negative x 4 total reps Superman Punches x 15 reps False Grip Ring Rows x 5 reps + Isometric Hold at Chest x 20sec Conditioning: Reminder: If you have come in 3 days in a row OR...Read More
Warm-up Conditioning: For 30min, you will work for 30sec, then rest for 30sec. Pick up where you left off.As Many Rounds and Reps as Possible in 30min of: 3 Strict Handstand Push-ups 7 Wall Balls 20/14 to 10ft. 3 Hang Power Cleans 155/105 7 Box Jump Overs 24/20Read More
Dynamic Warm-up Skill: 15min to work on Kipping or Butterfly Pull-ups/Chest to Bar Pull-ups or Ring or Bar Muscle-ups Conditioning: You should have 10-15sec rest each round. Adjust reps accordingly. Every Minute on the Minute x 18min 1- 6-10 Pull-up (any variation) or 3-5 Ring or Bar Muscle-ups 2- 15 Russian Kettlebell Swings + 8-10...Read More
Warm-up Strength: Every 2min x 10min Front Rack Barbell Reverse Lunges x 12-16 reps @2111 *Major emphasis on the 2 second negative. The 2 seconds is ONLY on the way down. Don’t start counting on the step back. There’s also a 2 second pause at the bottom, not 0. Conditioning: 5rds 10 Dumbbell Deadlift 5...Read More
Warm-up Strength: Shoulder Press 3×2 Conditioning: Longer grind today. What’s your mindset? Will it help you succeed or is it holding you back? 1000m Run 50 Push Press 75/55 1000m Run 25 Lateral Burpees Over the Barbell Shoulder Care Finish: 2 sets Reverse Snow Angels x 20 Banded Face Pulls x 12 repsRead More
Mobility: Lats/Shoulders Skill: Rope Climbs Conditioning: As Many Rounds and Reps as Possible in 16min of: 200m Run/Row/Ski 30 Russian Kettlebell Swings 20 Shoulder Taps or Handstand Marching Taps 15 Sumo Deadlift High Pull with Kettlebell 10 Tuck-up to V-up Complex 2 Rope ClimbsRead More
