Warm-up Strength: Every 90sec x 6 sets Sets 1-3 Split Jerk x 2 reps Sets 4-6 Split Jerk x 1 rep Conditioning: 15-12-9-6 Deadlifts 225/155 Strict Handstand Push-ups Or 15-12-9-6 Deadlifts 185/135 Dumbbell Strict Press 35/20 Finish: Corrective Shoulder Exercises Every Minute on the Minute x 6minStation 1: 15 Reverse Snow Angels (slow & controlled)...Read More

Mobility: Hips Midline/Stability: 3 setsSide Plank x 45sec each sideWeighted Plank Hold x 45sec (add plate to back)Alternating Single Leg Glute Bridges x 45sec Knee Tuck Hold x 30-45sec on parallettes, boxes or rings Conditioning: Every Minute on the Minute x 20min1- 10 Pistols or 10 Jumping Lunges + 20 Shoulder Taps 2- 15 Russian...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 10min Sets 1-2 Mid-Thigh Clean + Clean Sets 3-5 Clean x 1.1 (rest 10sec between singles) Finish: 2 sets of Clean Pull x 2 at 5-10lbs heavier than your last clean Conditioning: Time Cap 20min Rx 95/65 Rx+ 135/95 4rds 100m Sprint 10 Bar Facing Burpees 5 Squat...Read More

Thank you for visiting our blog! We created this recipe book to help clients create healthy and delicious meals without spending hours in the kitchen. CLICK HERE to download your copy now << And also without buying a lot of expensive specialty ingredients. It includes recipes for almost everyone (even picky eaters). PLUS: you’ll notice...Read More

Nasal Breathing Warm-up: As Many Rounds and Reps as Possible in 8min of: 40 Single or Double-unders 6 Roll to Candlestick 8 Ring Rows 10 Plank Dumbbell Pull Through Midline/Skill: Time Cap 10min 75 Toes to Bar (Rx+) or Hanging Knee Raises (Rx) *Every break perform 20 mountain climbers Strength: 3 setsDumbbell Bench Press x...Read More

Warm-up Strength: Back Squat Every 2:30 x 12:30min (5 sets) Set 1 – 5 x 65-70%Set 2 – 3 x 70-75%Set 3 – 1 x 75-80%Set 4 – 1 x 85-90%Set 5 – 1 x 90-95% Conditioning: Score = 4 sets of # of lunges Rx+ Wear a vest (20/14+) for the whole workout and...Read More

Warm-up Strength: Every 2min x 12min Jerk Dip + Split Jerk x 2 reps with a 2sec pause in receiving position on each split jerk Conditioning: For time: 10 Alternating Dumbbell Snatches 50/35 10 Burpee Box Jump Overs 24/20 20 Alternating Dumbbell Snatches 10 Burpee Box Jump Overs 30 Alternating Dumbbell Snatches 10 Burpee Box...Read More

Mobility: Chest/Pecs Skill: Toes to Bar Conditioning: As many Rounds and Reps as Possible in 16min of: 300m Run/Row/Ski 100m Pinch Plate Carry 20 Hand Plank Taps 20 Plate Hops 20 Overhead Plate Walking Lunges 20 Single Leg Alternating V-upsRead More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 Clean Pull + Mid-Thigh Clean + Clean Sets 4-6 Clean x 1.1  Conditioning: As Many Rounds and Reps as Possible in 9min of: 9 Hang Power Clean 6 Thruster 3 Wall Walk Rest 1min, Then @10:00 for time: 1000m RunRead More