Mobility: Hips Midline/Stability: 4 sets Copenhagen Plank x 30sec each Donkey Kicks* x 10 Kettlebell Suitcase/Waiters Carry x gym length each way Plank on Low Rings x 30sec *These are for quality, not for speed. Make each one a deliberate attempt. Conditioning: As Many Rounds and Reps as Possible in 15min of: 400m Run/Row/Ski 12...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min (6 sets):Mid-Thigh Clean + JerkSet 1 = 2 reps @ 70%Set 2 = 2 reps @ 75%Set 3 = 1 rep @ 80%Sets 4-6 = 1 rep @ 85% Conditioning: You had a long one on Monday. Today should be fast and furious. The weight should be...Read More

Warm-up Conditioning: Against a 4min clock for 4 sets: 500/400m Row 6 Single Arm Alternating Devil’s Press Max Reps Single Dumbbell Box Step Overs Rest 2min Rx 35/25 Rx+ 50/35 Strength Accessory: 3 sets 30-45sec L-sit or Knee Tuck Hold on Boxes 20 Single Arm Dumbbell Overhead Walking Lunges (10 each arm) 30sec Side Plank...Read More

Warm-up Strength: Same as last week to continue to work on progressions. If it’s easy, add weight and/or deficit. Every Minute on the Minute x 10min 1- Strict Supinated Grip Chest to Bar Pull-ups x 5-8 reps 2- Strict Handstand Push-ups x 5-8 reps Conditioning: As Many Rounds and Reps as Possible in 18min of:...Read More

Warm-up Strength: Back Squat Set 1 – 5 reps @ 75-80%Set 2 – 3 reps @ 85-90%Set 3 – 1 rep @ 90-95%Sets 4-5 – 10 reps @ 65-75% Conditioning: 600m Run 50 Double-unders 40 Russian Kettlebell Swings 70/53 30 Toes to Bar 20 Deadlifts 275/185 Or 600m Run 50 Double-unders 40 Russian Kettlebell Swings...Read More

Mobility: Shoulders Midline/Stability: Turkish Get-ups 5min review then 3×3 each arm Conditioning: Every Minute on the Minute x 20min 45sec of work, 15sec of rest 1- Wall Walks 2- Rope Climbs 3- Parallette Pass Thrus x 5 reps then L-sit Hold in remaining time 4- BikeRead More

Barbell Warm-up Olympic Lifting: Every 2min x 12min (6 sets):Mid-Thigh Clean + Jerk Set 1 = 2 reps @ 65%Set 2 = 2 reps @ 70%Set 3 = 1 rep @ 75%Sets 4-6 = 1 rep @ 80% Conditioning: “Garen” As Many Rounds and Reps as Possible in 3min of: Karen As Many Rounds and...Read More

Warm-up Strength: 4 sets Romanian Deadlift + Dead Stop Bulgarian Split Squat @4111 x 5 each leg Conditioning: 2 person team As Many Rounds and Reps as Possible in 8min of: 12/8 Calorie Row 6 Lateral Burpees Over the Erg Rest 2min As Many Rounds and Reps as Possible in 8min of: 10 Reverse Dumbbell...Read More

Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Supinated Grip Chest to Bar Pull-ups x 5-8 reps 2- Strict Handstand Push-ups x 5-8 reps Conditioning: 3rds of Cindy 12 Dumbbell Clusters 3rds of Cindy 9 Dumbbell Clusters 3rds of Cindy 6 Dumbbell Clusters Rx 35/25 Rx+ 50/35Read More

Warm-up Strength: 15min to build to today’s 2-RM Tempo Back Squat @ 41X1(same tempo as last week, but your goal should be to go 4-5% heavier this week) Conditioning:   10 Deadlift 50 Air Squats 8 Deadlift 40 Air Squats 6 Deadlifts 30 Air Squats 4 Deadlifts 20 Air Squats 2 Deadlifts 10 Air Squats...Read More