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

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