Mobility: Shoulders Skill: Rope Climb review Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 20 Ball Slams 6 Deck Squat with slam ball 4 Wall Walk 2 Rope ClimbRead More

Barbell Warm-up Olympic Lifting: Take 20min to build to a 1RM Clean + Jerk Conditioning: It’s your call on how hard you want to push on this conditioning. If you went heavy on the clean and jerk and feel wiped out, that’s totally OK. Just move through this and get some blood flowing. As Many...Read More

Warm-up Strength: Every 90sec x 24min (4 sets) Station 1 – Squeeze Chest Press x 10 reps @ 3030 Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020Station 3 – Double Kettlebell or Dumbbell Push Press x 10 reps + ISO Overhead Hold for remainder of 60secStation 4 – Weighted Wall Sit...Read More

Warm-up Strength: Every 2min x 8min (4 sets) Tempo Front Squat @32X1 x 3-4 reps *Focus is the tempo, not the load. Hold yourself to the actual tempo and don’t bail out because it’s too heavy. Conditioning: 5 rounds against a 2min Clock for Max Reps with 1min Rest Between Rounds 1- Strict Handstand Push-ups...Read More

Warm-up Strength: Overhead Squats 4-4-3-3-2 Conditioning: 15 Hang Power Snatch 15 Lateral Burpees Over the Barbell 20 Front Squats 20 Lateral Burpees Over the Barbell 25 Hang Power Clean 25 Lateral Burpees Over the Barbell Rx 95/65 Rx+ 135/95Read More

Mobility: Hips Skill: Pistols Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 80ft Kettlebell Suitcase-Waiter’s Carry (each way) 14 Med Ball Cleans 12 Straight Leg Raises Holding Ball in Press 10 Alternating Pistols Finish: 2 sets 40sec Hang Sequence Rest 60secRead More

Barbell Warm-up Olympic Lifting: Every 2min x 16min (8 sets) Clean + JerkSet 1 = 2 reps @ 55%Set 2 = 2 reps @ 60%Set 3 = 2 reps @ 65%Set 4 = 2 reps @ 70% Set 5 = 1 reps @ 75% Set 6 = 1 reps @ 80-85% Set 7 = 1...Read More

Warm-up Strength: Every 2:30min x 10min (4 sets) Front Rack Dumbbell Walking Lunges x 16 reps Conditioning: 500/400m Row 30 Russian Kettlebell Swings 53/35 30 Kettlebell Goblet Squats 30 V-ups 30 Single Arm Overhead Dumbbell Walking Lunges 35/25Read More

Warm-up Conditioning: Every Minute on the Minute x 20min 1- 5-8 Strict Pull-ups + 10 Air Squats 2- 5-8 Strict Handstand Push-ups + 10 Alternating Pistols/Cossack Squats/Curtsy Squats 3- 60sec Max Calories on Row, Bike or Ski 4- Rest Finish: 2-3 sets IYTW’s x 8 each Couch Stretch Against Wall x 45sec each legRead More

Warm-up Today’s focus is the squat. If you have been following the cycle, it’s time to test a new max. If you are newer to the gym, please get with your coach in regard to picking out a rep scheme and weights that work for you. Strength: Back Squat Set 1 – 5 reps @...Read More