Warm-up Strength: Build to a heavy Back Squat Every 2:30 x 20min Suggested loading below. But go with whatever works for you in terms of # of reps. Set 1 – 5 reps @ 55%Set 2 – 3 reps @ 65%Set 3 – 1 rep @ 75%Set 4 – 1 rep @ 85%Set 5 –...Read More

Barbell Warm-up Conditioning: We’ve done this one in the past. It’s meant to be on the heavier side, but not so heavy that you have to step away from the barbell for a long time in between reps. The jerk can be a split jerk or power jerk. If you are splitting, make sure you...Read More

Mobility: Lats Skill: Rope Climb Technique Review Conditioning: Every Minute on the Minute x 20min 1- Rope Climb x 1-3 reps 2- 4 Push-up to High Knee Crunch + 10 Jumping Lunges   3- 5 Reverse Burpees + Hollow Hold until :45 4- Run, Row, Ski, Bike x 60sec 5- RestRead More

Warm-up Strength: Next week will be a 1RM Every 90sec x 6 sets Sets 1-3 Split Jerk x 2 reps Sets 4-6 Split Jerk x 1 rep Conditioning: As Many Reps as Possible in 2min of200m Run Max Reps Russian Kettlebell Swings Rest 1min As Many Reps as Possible in 3min of300m Run Max Reps...Read More

Warm-up Conditioning: You’ve had a lot of skills practice over the last 6 weeks, so today you are putting 2 of the movements into a workout. This is a CAP workout from 2/5/24. RX 4 x As Many Reps as Possible in 3min of:75 Double-unders25 BurpeesMax Reps Toes to Bar– Rest 1:00 between sets INTERMEDIATE...Read More

Warm-up Strength: Today’s focus is on the back squats. Percentages are getting high and next week will be a 1RM Back Squat Every 2min x 14min 4×50%, 4×60%, 3×70%, 3×80%, 2×90%, 1×93%, 1×95% Strength Accessory: The tempos are key here. Be deliberate and purposeful with your reps and technique. Squats should take 42sec and the...Read More

Barbell Warm-up Barbell Cycling: Take 10min to build to 85% of your Power Snatch Then, Every 20sec x 15 sets Power Snatch x 1 rep @55-60% Conditioning: As Many Rounds and Reps as Possible in 10min of: 3 Ground to Overhead 2 Rounds of Strict Cindy 6 Ground to Overhead 2 Rounds of Strict Cindy...Read More

Mobility: Hips and Hip Flexors Skill: Turkish Get-ups Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run, Row, Ski or 21/18 Assault Bike 80ft Dumbbell Hex Carry 20 Plank Dumbbell Pull Through 10 Dumbbell Goblet Squats 2 Wall WalksRead More

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 You will perform 1 Jerk Dip, then 1 Split Jerk with a 2sec pause, then 1 more Split Jerk with a 2sec pause Conditioning: 2-person team (since it’s Valentine’s Day)...Read More

Warm-up Skills Retest: This is week 6 and time to retest. This is the same as week 1. Take a look back to see what you got and have a goal in mind for today! Complete as many reps possible in 60sec of each movement:Strict Handstand Push-upsRest 60secWeighted, Drag, or Regular Rope Double-unders (no singles...Read More