Mobility: Shoulders and Lats Skill: Toes to Bar Conditioning: Consider doing this as a nasal breathing session As Many Rounds and Reps as Possible in 18min of: 400m Run/Row/Ski or 25/18 Bike 20 Single Arm Alternating Russian Kettlebell Swings 100ft Suitcase Carry each arm 20 Goblet Squat with kettlebell 20 Straight Leg Raises anchored to...Read More
Warm-up: Nasal Breathing Only Continuously move for 8min. If you feel the need to breathe through your mouth, then you are going to hard and need to pull back on the intensity so that you are only breathing in and out through our nose. 100m Run 5 Tempo Push-up @1111 10 Air Squats 5 Plank...Read More
Warm-up: 200m Run then 3rds of: 5 Ring Rows @2112 5 Sumo Deadlift with kettlebell @2112 10 Glute Bridge with single leg kick out and hold Strength: 4 sets 1a) Front Rack Dumbbell Bulgarian Split Squats x 6 each leg @3111 Rest 45sec between legs 1b) Strict Supinated Grip Chest to Bar Pull-ups...Read More
Barbell Warm-up Olympic Lifting: Every 90sec x 5 sets 3-Position Power Clean Conditioning: Every 3min x 15min 12 Deadlift 9 Lateral Burpees Over the Barbell 6 Power Clean and Jerk Finish: 3 sets IYTW’s x 8 Deadbug x 10 @1211Read More
Warm-up: 200m Run then 3rds of: 3 Tempo Push-up @1111 3 Muscle Clean 3 Front Squat 3 Tall Clean Strength: From the floor, no racks: Every 2min x 10min Tempo Front Squat x 4 reps @1311 Conditioning: 50/35 Calorie Row Buy-In then, 10-8-6 Hang Squat Clean 135/95, 155/105, 175/125 16-14-12 Ring Dips Rx+ with Ring...Read More
Mobility: Chest Openers Skill: Turkish Get-ups 5min Review then take 5-10min to build to a heavy triple on each side Conditioning: Every Minute on the Minute x 20min 1) 5 Plank Burpee + 10 Med Ball Clean 2) 2 Wall Walk + 15sec Nose to Wall Hold 3) 10 Ball Slam + 10 Straight Leg...Read More
Warm-up: 200m Run then 2rds of: 5 Single Leg Romanian Deadlift w/ dumbbell 5 Ring Row @2112 Strength: Every Minute on the Minute x 8min Even: Dumbbell Front Rack Walking Lunges x 16 steps Odd: Strict Pull-ups x 6 reps Conditioning: Tabata 1) Russian Kettlebell Swings 2) Double-unders 3) Hollow Hold 4) Goblet Squat with...Read More
Barbell Warm-up Olympic Lifting: Every 90sec x 6 sets Sets 1-3: 2 Mid-Thigh Hang Power Clean + Power Clean from 2in Below Knee* Sets 4-6: Power Clean from 2in Below Knee + Clean Lift Off + Power Clean Conditioning: 3rds 25 Deadlifts 135/95 15 Shoulder to Overhead 15 Toes to Bar **Second version with...Read More
Warm-up: 200m Run then 3rds of: 3 Muscle Clean 3 Power Clean 3 Front Squat 3 Push Jerk Strength: From the floor, no racks. Power Clean it up, then front squat. 5 sets Tempo Front Squat x 3 reps @ 3111 Rest 2min Conditioning: Last done on 12/23/19 As Many Rounds and Reps as Possible...Read More
