Mobility: Couch Stretch and Quad Smash Midline/Stability: 3 sets 1- Heavy Kettlebell Suitcase Carry x gym length each arm 2- Plank Punch on Elbows x 12 3- Hanging Leg Raises x 8-10 reps Bent knee or straight leg to 90 degrees Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run or...Read More
Warm-up: 200m Run then 2rds of: 5 Single Leg Romanian Deadlift w/ barbell ½ Kneeling Single Arm Dumbbell Press @3111 x 5 each Strength: 4 sets 1a) Sumo Deadlift @30X1 x 5 reps 1b) L-seated Dumbbell Press x 6-8 reps Conditioning: 50 Double-unders Then, 15-12-9 Dumbbell Burpee Deadlift Single Arm Dumbbell Thruster Then, 50 Double-unders...Read More
Barbell Warm-upOlympic Lifting: Every 2min x 12min Sets 1-3: High Hang Power Clean x 2 Mid-Thigh Hang Power Clean Sets 4-6: 2 Mid-Thigh Hang Power Clean + Power Clean from 2in Below Knee Conditioning: As Many Rounds and Reps as Possible in 9min of: 3 Hang Power Clean 6 Front Rack Reverse Alternating Lunges 9...Read More
Warm-up: 200m Run then 3rds of: 4 Single Leg Romanian Deadlifts (each) with barbell 4 Tempo Back Squats @3111 4 Behind the Neck Strict Press 30sec Handstand Hold (modify to feet on box) Strength: 5 sets Tempo Back Squat x 3 reps @3111 Conditioning: Last done on 9/13/19 “Police” 3rds for time 10 Deadlift (225/155)...Read More
Mobility: Hips Skill: Pistols or Cossacks Squats Conditioning: Every Minute on the Minute for 20min:1) 10 Ball Slam + 10 Russian Twists2) 2-3 Wall Climb + 20sec Nose to Wall Handstand Hold3) 10-12 Alternating Pistols or Cossacks Squats4) 45sec of Assault Bike at 70+/60+ RPMs or 45sec Rowing (goal 15/12 Cals)5) RestRead More
“Barbara” 5rds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest exactly 3min after each round. Record your time for each round. 45min Time CapRead More
Warm-up Strength: 1a) Dumbbell Front Rack Bulgarian Split Squats x 6 each leg @3011 1b) Single Arm Dumbbell Row x 8 each @2011 Conditioning: 600m Run 20 Devil’s Press 400m Run 15 Devil’s Press 200m Run 10 Devil’s Press Rx 35/25 Rx+ 50/35 Finish: 3 sets 100ft Heavy Farmer’s Carry + 60sec Plank HoldRead More
Barbell Warm-up Olympic Lifting: Take 15-20min to build to today’s heavy Power Clean Conditioning: As Many Rounds and Reps As Possible in 3min of: 3 Hang Power Clean 3 Front Squat 3 Shoulder to Overhead Rest 2min Repeat for a total of 3 sets. Rx 95/65 115/75 135/85 Rx+ 115/75 135/95 155/105Read More
As a Two Person Team For Time: Buy-In: 21rds 2 Push-up 2 Air Squat Then, 2 x 200m Relay Run Then, 2rds 21 Synchronized Burpees 21 Synchronized Single Arm Dumbbell Thruster 21 Synchronized Alternating Dumbbell Snatch 200 Double-unders Then, 2rds each 21 Ball Slams with partner in plank hold Then, 200m Synchronized Walking Lunges holding...Read More
