Warm-up: 200m Run then 3rds of: 4 Scap Push-ups 4 Tempo Push-ups @1111 4 Ring Row with 2sec pause Strength: For Quality, not time. 10-8-6-4-2 Strict Pull-ups Dumbbell Bench Press *100ft Farmer’s Carry after each set Conditioning: 500/400m Row 50 Single Dumbbell Walking Lunges *Hold anyway Rx 35/25 400m Run Midline/Stability: 3 sets Elbow...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 – 6 x 80-85% Conditioning: 100 Double-unders 50 Front Squats 50 Deadlifts 100 Double-unders Rx 115/75 Rx+ 135/95 Finish: 3 sets Hollow Hold x 30sec Superman Punches...Read More
Warm-up: 200m Run then 3rds of: 5 Scap Push-ups (slow and controlled) 10 Bird Dog 10 Thrusters Strength: Every 2min x 12min Push Press x 2 + Push Jerk x 3 Conditioning: As Many Rounds and Reps as Possible in 2:30min of: 20 Air Squats 15 Push Press 10 Hang Power Clean Rest 30sec Repeat...Read More
Mobility: Lats Midline/Stability: 3 sets Paloff Press x 12 each way Kettlebell Suitcase/Waiter’s Carry x 80ft each way Weighted Plank Hold x 45sec Weighted Glute Bridges x 20 reps Conditioning: As Many Rounds and Reps as Possible in 18min of: 200m Run/Row/Ski 20 Plate Ground to Overhead 20 Hand Plank Plate Taps 200m Run/Row/Ski 10...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 Mid-Thigh Clean x 2 Sets 4-6 Mid-Thigh Clean + Clean from 2” Below the Knee Conditioning: 4rds for time 400m Run 18/12/6/3 Pull-ups (Rx+ C2B) 5 Power Cleans 155/105 Rest 1min or 4rds for time 400m Run 9/6/3/1 Bar Muscle-ups 5 Power Cleans 185/125 Rest...Read More
Warm-up: 200m Run then 3rds of: 4 Single Dumbbell Lungster (2) 6 Push-up to High Knee Crunch 8 Ring Row Strength: Every Minute on the Minute x 12min, 30sec work, 30sec rest 1- Strict Handstand Push-ups or L-seated Dumbbell Press 2- Supinated Grip Strict Chest to Bar Pull-ups or Rack Rows 3- Double Front Racked...Read More
Warm-up Strength: Back Squat Every 2:30 x 10min (5 sets)Set 1 – 5 x 75-80%Set 2 – 3 x 85-90%Set 3 – 1 x 90-95%Sets 4-5 – 8 x 70-80% Conditioning: As Many Calories as Possible in 14min of: Rowing or Biking Every 2min including 0:00, 5 Toes to Bar 5 Dumbbell Push Press 5...Read More
Warm-up Strength: Every 2min x 10min Push Press x 3 + Push Jerk x 2 Conditioning: 75 Burpee Box Jump Overs 24/20 **Every Minute on the Minute, including 0:00, 20 Double-unders 10min Time Cap Courtesy of Invictus Finish: 3 sets L-Sit on Boxes x 30-45sec Side Plank Reach Thrus x 30sec each way Supinated Grip...Read More
Have you thought about your goals for 2022? If you’re like most people, you have 🙂 The problem with setting New Year goals though, is that most people set the exact same ones year after year. And every year … those goals feel more and more out of reach. That’s why we’ve been working hard...Read More
Mobility: 5min Foam Rolling Midline/Stability: 4 sets Plank Dumbbell Pull Through x 20 reps Alternating Cossack Squats x 10-16 reps Nose to Wall Handstand Marching x 10-16 reps Supine Plank x 45sec Conditioning: As many Rounds and Reps as Possible in 16min of 300m Run/Row/Ski 30 Walking Lunges Holding Slam Ball 20 Ball Slams 10...Read More
