Mobility: Chest and Lats Skill: Muscle-ups Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run/Row/Ski 15 Plate Ground to Overhead 20 Hand Plank Plate Taps 25 Russian Twist with plate 30 Plate HopsRead More
Warm-up Strength: Front Squat 6×70%, 4×75,4×80%, 4×85% Conditioning: 5rds for time 36 Double-unders 12 Dumbbell Front Squats 12 Dumbbell Push Jerks **Every 2min including at 0:00, perform 6 Burpees to a 6in TargetRead More
Warm-up Strength: Deadlift 8×50% 6×60% 4×70% 2×80% 1-2×90% Conditioning: 50/35 Calorie Assault Bike Then 3rds of: 15 Sumo Deadlift High Pull with Kettlebell 10 Single Arm Kettlebell Front Rack Reverse Lunges (right arm) 20 Russian Kettlebell Swings 10 Single Arm Kettlebell Front Rack Reverse Lunges (left arm) 15 Straight Leg Raises anchored to Kettlebell Rx...Read More
Warm-up Conditioning: Mini Murph Mash Up -400m Run 5rds 5 Pull-up 10 Push Press 65/45 15 Front Squat -750m Run 5rds 5 Pull-up 10 Push-up 15 Air Squat -400m Run Strength Finisher: As time allows, 3-4 sets 30sec Bat Wing Hold + 10 Supinated-Grip Bent-Over Rows @2010 (use barbell) Banded Triceps Pushdowns x 20 reps...Read More
Barbell Warm-up Olympic Lifting: Every 90sec x 9min (6sets) 3-Position Power Clean Conditioning: 2rds 40 Wall Balls 20/14 to 10ft 20 Single Arm Alternating Dumbbell Snatches Rx 35/25 Rx+ 50/35 2rds 20 Wall Balls 10 Single Arm Alternating Devil’s PressRead More
Mobility: Shoulders Skill: Toes to Bar Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run/Row/Ski 30 Russian Kettlebell Swings 80ft Suitcase Carry R Arm 80ft Suitcase Carry L Arm 20 Straight Leg Raises Holding Kettlebell 10 Half BurpeeRead More
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
