Warm-up Strength: Every 3min x 15min Back Squat x 5 @70-75% Conditioning: 15-12-9 Dumbbell Thrusters Pull-ups Immediately Followed By: 15-12-9 Dumbbell Power Clean Dumbbell Front Squat Rx 35/25 Rx+ 50/35 and Chest to Bar Pull-upsRead More
Mobility: Hip Flexors and Quads Skill: Toes to Bar Conditioning: As Many Rounds and Reps as Possible in 18min of: 18 Russian Kettlebell Swings 80ft Suitcase Carry L 80ft Suitcase Carry R 18 Russian Kettlebell Swings 18 Straight Leg Raises 18 Goblet Hold Reverse Alternating Lunges 18 Sumo Deadlift High Pull 200m Run/Row/Ski or 15/12...Read More
Dynamic Warm-up/Ladder Drills Power/Explosiveness: Every Minute on the Minute x 5min 5 Tall Box Jump *Pick a height that’s challenging, but one that you can sustain 5 jumps each minute. Keep the same height the whole time. Work on exploding on each rep and landing as softly as possible. Conditioning: 20 Burpee Box Jump Overs...Read More
Warm-up Strength: Every 2min x 12min Push Press x 2 + Power Jerk x 2 Conditioning: 3rds for Max Reps of Strict Handstand Push-ups and Strict Pull-ups As Many Rounds and Reps as Possible in 2min of: 20/15 Row or 15/12 Bike + Max Strict Handstand Push-ups Immediately Followed By: As Many Rounds and Reps...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 High Hang Clean x 3 Sets 4-6 High Hang Clean + 2 Mid Hang Clean Conditioning: 50 Wall Balls 40 Alternating Dumbbell Snatch 300m Run 20 Front Rack Dumbbell Lunges 10 Bar Muscle-ups or 10 Ring DipsRead More
If you would like donate and help the fight against breast cancer, follow THIS LINK to our Barbells for Boobs Fundraising page. And don’t forget to wear your PINK to class today! Barbells for Boobs is a 501(c)3 non-profit organization. We are providing support and education to incorporate physical activity as the foundation for breast cancer risk...Read More
Mobility: Lats and Pecs Skill: Pull-ups, Bar Muscle-ups or Ring Muscle-ups. Conditioning: As a two-person team, Row 250/200m with partner in the following hold: – Double Dumbbell Overhead Hold – Wall Sit – Double Dumbbell Front Rack Hold – Slow Tempo Split Squats – Handstand Hold or Plank Hold – Bottom of Squat HoldRead More
Nasal Breathing Warm-up: As Many Rounds and Reps As Possible in 10 Minutes of: 200m Row or 12/8 Bike 10 Bent Over Row (45/35) 10 Front Squat 10 Strict Press 10 Overhead Squat Conditioning: 400m Run 20 Hang Power Snatch 115/75 300m Run 15 Hang Power Snatch 200m Run 10 Hang Power Snatch 100m Run...Read More
Warm-up Strength: Take 15min to build to a heavy Front Squat Conditioning: Part 1) Death By Strict Pull-up Part 2) 5rds for quality 10 Goblet Squat 20 Russian Kettlebell Swings 30 Large Flutter KicksRead More
