Mobility Midline/Stability: 4 sets 1a) Copenhagen Plank x 30sec each side 1b) Donkey Kicks x 10 1c) Plank on Rings x 45sec Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 20 Hand Plank Plate Taps 20 Straight Leg Raises Holding Plate in Press Position 20 Walking Lunges Holding PlateRead More

Barbell Warm-up Olympic Lifting: Every 2min x 16min (8 sets)Slow Pull Clean + Jerk Set 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% Set 7...Read More

Warm-up: 200m Run then 3rds of: Tempo Push-up @1111 x 3 Single Arm Lungster x 3 each Birddog x 8 Slow Strength: 4 sets 1-1-2 Dumbbell Bench Press x 8-10 reps Rest 30sec Front Rack Dumbbell Walking Lunges x 20 steps Rest 30sec Wall Walk x 3 reps Rest 2min Conditioning: 2 person team. 1...Read More

Warm-up Strength: Every Minute on the Minute x 10min1- Strict Pull-ups x 7-9 reps2- Strict Handstand Push-ups x 7-9 reps Conditioning: No Rx today. Pick a barbell weight that you can keep touch-n-go and unbroken. Every Minute on the Minute x 15min 1) 3 Power Snatch + 6 Overhead Squats 2) Pull-ups x 8-12 reps...Read More

Two person team. One person workiing at a time. 343 Double-unders 184 Kettlebell Swings 53/35 92 Pull-ups 65 Dumbbell Thrusters 35/25 60 Box Jumps 24/20 40 Lateral Burpees Over Partner 2001m Run or Row The # of reps represent the number of lives lost:   343- Firefighters 184- Flight #77 92- Flight #11 65- Flight...Read More

Warm-up: Strength: Back Squat Every 2:30 x 5 setsSet 1 – 4 reps @ 70%Set 2 – 3 reps @ 80%Set 3 – 2 reps @ 90%Sets 4 – 2 reps @ 93% Set 5 – 1 rep @ 95% Conditioning: “Elizabeth” 21-15-9 Cleans Ring Dips Rx 135/95Read More

Warm-up Strength: Every Minute on the Minute x 9min 1) ½ Kneeling Single Arm Dumbbell Press x 5 each @2111 2) Strict Pull-ups x 6-8 reps Add weight if proficient 3) Weighted Wall Sit x 60sec Conditioning: Every Minute on the Minute x 20min 1) 10 Lunges Holding Slam Ball + 6 Plank Burpee 2)...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 16min (8 sets)Slow Pull Clean + 2 Jerks x 1 repSet 1 = 2 reps @ 50%Set 2 = 2 reps @ 55%Set 3 = 2 reps @ 60%Set 4 = 2 reps @ 65% Set 5 = 1 reps @ 70% Set 6 = 1 reps @...Read More

Warm-up Conditioning: Every 10min x 30min (3 sets) for times:20/15 Calorie Assault Bike10 Burpee Box Jump-Overs (24/20)20 Toes-to-Bar30 Wall Ball Shots (20/14)400 Meter Run Finish: 2-3 sets Flutter Kicks x 30sec Scissor Kicks x 30sec Hollow Hold x 30sec Glute Bridges x 30sec Rest 60secRead More

Warm-up Strength: Last week you had two sets 6 reps @ 80-85%. This week the final set is a Max Reps at 80%. Look back and what you did last week and set a goal for your today’s set. Back Squat Every 2:30 x 5 setsSet 1 – 4 reps @ 70-75%Set 2 – 3...Read More