Barbell Warm-up Olympic Lifting: More technique and positioning work. This should be an unbroken complex. Every 2min x 12min Power Snatch + Hang Squat Snatch + Overhead Squat Conditioning: 7rds 7 Power Snatch 95/65 7 Box Jump 24/20 Rest 1min then, 500m Row or 400m RunRead More
Mobility: Wrists and Forearms Skill: Handstand Walks Conditioning: As Many Rounds and Reps as Possible in 18min of: 30 Russian Kettlebell Swings 30 Sit-ups anchored to kettlebell 30sec of Handstand Walking/Marching or Shoulder Taps 30 Walking Lunges holding kettlebell 30sec of Handstand Walking/Marching or Shoulder Taps 30 Straight Leg Raises holding kettlebell behind head 300m...Read More
Warm-up Strength: Deadlift Every 45sec x 12 sets 1 rep @75% Conditioning: No Rx today. You should have 10-15sec rest each minute. Every Minute on the Minute x 15min 1- 1-3 Rope Climbs or Legless Rope Climbs 2- 10 Dumbbell Burpee Deadlifts* 3- 15/12 Calories Row or 12/10 Assault Bike *Chest touches the ground just...Read More
Warm-up Strength: Same as last week- a chance to continue progressions/skills. Every Minute on the Minute x 12min 1- 8 Bulgarian Split Squats @3011 immediately followed by 10 Unweighted Dynamic Bulgarian Split Squats 2- 8 Bulgarian Split Squats @3011 immediately followed by 10 Unweighted Dynamic Bulgarian Split Squats 3- 6-8 Strict Pull-ups 4- 6-8 Strict...Read More
Barbell Warm-up Olympic Lifting: 15min to build to today’s heavy Power Snatch Conditioning: Use 65% of today’s heaviest lift. As Many Rounds and Reps as Possible in 9min of: 3,6,9,12… Power Snatch Toes to Bar *At 0:00, 3:00, 6:00 18 Wall Balls 20/14 to 10ftRead More
Mobility: Thoracic Openers Midline/Stability: 3 sets 10 Right Plank Pulls with 1sec hold in contraction 10 Left Plank Pulls with 1sec hold in contraction 80ft Suitcase-Waiter’s Carry each way 30 Calf Raises 10 Hanging Straight Leg Raises Conditioning: As Many Rounds and Reps as Possible in 16min of: 200m Run, Row, Ski 10 Ball Slam...Read More
Warm-upStrength: 15min to Build to today’s 3RM Tempo Front Squat @33X1. Conditioning: 400m Run 20 Front Squats 20 Push Jerks 300m Run 15 Front Squats 15 Push Jerks 200m Run 10 Front Squats 15 Push Jerks Rx 115/75 Rx+ 135/95Read More
Warm-upStrength: Deadlift Every 45sec x 12 sets 1 rep @70% Conditioning: In teams of 2, alternate movements to complete as many rounds and reps as possible in 15min: 30/24 Calorie Row 5 Lateral Burpees Over the Barbell + 10 Deadlifts 185/135 15 Box Jumps 24/20Read More
Warm-up Strength: Every Minute on the Minute x 12min 1- 8 Bulgarian Split Squats @3011 immediately followed by 10 Unweighted Dynamic Bulgarian Split Squats 2- 8 Bulgarian Split Squats @3011 immediately followed by 10 Unweighted Dynamic Bulgarian Split Squats 3- 6-8 Strict Pull-ups 4- 6-8 Strict Handstand Push-ups Conditioning: As Many Rounds and Reps as...Read More
