Warm-up Strength: Front Squat 6×65%, 6×70%, 4×75,4×80% Conditioning: 400m Run 20 Front Squats 95/65 20 Push Jerks 300m Run 15 Front Squats 115/75 15 Push Jerks 200m Run 10 Front Squats 135/95 10 Push JerksRead More
Warm-up Strength: Death by Strict Pull-up Conditioning: 3rds for total reps each round 1min Thrusters 95/65 1min Toes to Bar 1min Power Clean 95/65 1min Double-unders 1min RestRead More
Barbell Warm-up Olympic Lifting: Every 90sec x 9min (6sets) 3-Position Snatch or Power Snatch Stay light, focus on positioning Conditioning: Last Done 4/14/21 Time Cap 20min “Run BMC” 400m Run then 1rd of Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 300m Run then 2rds of Mary 5 Handstand Push-ups 10 Pistols 15...Read More
Mobility: Quad Smash and Roll Out Midline/Stability: 3 sets10 Right Plank Pulls with 1sec hold in contraction10 Left Plank Pulls with 1sec hold in contraction80ft Dumbbell Hex Carry30 Calf Raises Conditioning: Every Minute on the Minute x 20min1- Ball Slam x 10 reps + Russian Twist x 10 reps2- Rope Climb x 1-3 reps3- Walking...Read More
Warm-up Conditioning: 2 person team Split reps evenly 100 Back Squats 135/95* Do not exceed more than 50% of your 1 Rep Max 100 Calorie Row Strength: Every Minute on the Minute x 12min 1- 10 Tempo Push-ups @1111 2- 5 Strict Supinated Grip Pull-ups + 20sec Chin Over Bar Hold on Last Rep 3-...Read More
Warm-up Strength: Deadlift 6×65% 4×70% 2×75% 2×80%1×85% Conditioning: As Many Reps as Possible in 3min of: Double-unders Rest 2min As Many Reps as Possible in 3min of: Russian Kettlebell Swings Rest 2min As Many Reps as Possible in 3min of: Burpees Over a Parallette (facing) Rest 2min As Many Reps as Possible in 3min of:...Read More
Warm-up Strength: Front Squat 3×8 @ 65,70,75% Conditioning: Complete as Many Rounds and Reps as Possible in 9min of:3 Power Snatches (115/75)3 Chest to Bar Pull-Ups6 Power Snatches6 Strict Handstand Push-Ups9 Power Snatches9 Chin-over-the-Bar Pull-Ups Finish: 3 sets Reverse Snow Angels x 20 reps slow and controlled Seated Dumbbell External Rotations x 8 each arm...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 10min Hang Clean + Clean + Jerk Conditioning: Last done 2/26/20 Partition in any way, split up reps however you want. Time Cap 22min Choose Your Own Adventure 1600m Run or 2K Row 60 Toes to Bar 30 Power Cleans 135/95Read More
Mobility: Shoulders Skill: Pull-ups- progressions for kipping and butterfly Conditioning: As Many Rounds and Reps as Possible in 16min of: 200m Run/Row/Ski 100m Pinch Plate Carry (2 plates) 25 Plate Ground to Overhead 20 Hand Plank Plate Taps 15 Goblet Squat with plate 10 Straight Leg Raises holding plate in pressRead More
