Warm-up: 200m Run then 3rds of: 5 Romanian Deadlifts 6 Back Rack Lunges 7 Good Mornings 8 Deadbugs Strength: Every 2min x 8min (4 sets) Alternating Front Rack Reverse Lunges x 14, 12, 10, 8 reps From the ground, with a barbell. Increase weight across sets. Conditioning: 2-person team, 1 person working at a time...Read More
Warm-up Strength: Back Squat Every 2:30 x 12:30min (5 sets)Set 1 – 5 x 75-80% of 1-RMSet 2 – 3 x 85-90%Set 3 – 1 x 90-95%Sets 4-5 – 3 x 85-87% Conditioning: Every Minute on the Minute x 15min 1- 20 Double-unders + 1-5 Ring Muscle-ups 2- 6 TnG Power Snatch + 4 Overhead...Read More
Warm-up Strength: Every 90sec x 7:30min (6 sets) Push Jerk + Jerk Dip + Split Jerk with a 2sec pause in receiving position in split jerk Conditioning: Last Done 12/30/20 50 Cal Row + 50 Wall Ball 2 sets for times 50 Calorie Row 50 Wall Balls (20/14 to 10ft) Rest exactly 5 minutes and...Read More
Mobility: Upper Body Skill: Rope Climbs Conditioning: As many Rounds and Reps as Possible in 18min of: 400m Run/Row/Ski/Bike 20 Ball Slams 20 Russian Twist with ball 20 Walking Lunges with ball 2 Wall Walks 2 Rope ClimbsRead More
Barbell Warm-up Olympic Lifting: Every 2min x 12min (6 sets) Sets 1-3 Clean Lift Off* + Clean Sets 4-6 Clean x 2 *Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform a clean **On all sets, you can reset at the ground between reps Conditioning: Long grinder today, but...Read More
Nasal Breathing Warm-up: As Many Rounds and Reps as Possible in 10min of: 100m Run 12 Walking Lunges 12 Single Arm Dumbbell Thruster (6/6) 6 Horizontal Ring Rows* *Make these difficult by getting as horizontal as possible Strength + Conditioning: Every 90sec x 30min (4 sets) of:Station 1 – 30sec Bat Wing Hold + 10...Read More
Warm-up Strength: Back Squat Every 2:30 x 12:30min (5 sets)Set 1 – 5 x 75-80% of 1-RMSet 2 – 3 x 85-90%Set 3 – 1 x 90-95%Sets 4-5 – 4 x 83-87% Conditioning: Time for a long one. Think of this as 30min of work and continuous movement. Squats should be unbroken. Force yourself to...Read More
Warm-up Strength: Every 2min x 12min Push Press x 2 + Push Jerk x 2 + Split Jerk Conditioning: Complete as many reps possible in 4 minutes of:200 Meter Run10 Burpee Pull-Ups*20 Shoulder to Overhead (95/65)30 Sit-ups40 Thrusters (95/65)50 Double-undersRest until the clock reaches 6:00, then perform….Complete as many reps possible in 6 minutes of:200...Read More
Mobility: Chest/Pecs Midline/Stability: Dumbbell Hex Carry x 80ft Plank Punch on Elbows x 12 reps Alternating Curtsy Squats x 16 reps Supine Chinese Plank x 30-45sec Conditioning: Every Minute on the Minute x 1- 5 Reverse Burpees + 10 Pistols or 10 Jumping Lunges 2- 15 Russian Kettlebell Swings + 5 Plank Burpees 3- Row/Bike/Ski...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 Mid-Thigh Clean + Clean from 2” Below the Knee Sets 4-6 Clean Lift Off x 2 + Clean Conditioning: Goal/Stimulus = fast, unbroken sprints. 4rds for total time 15 Air Squats 12 Toes to Bar 9 Power Snatch 75/55 6 Lateral Burpees Over the Barbell...Read More
