Warm-up Strength: Every 45sec x 10 sets Deadlift x 1 rep RPE 8 This is the last week of RPE and this type of rep scheme. It’s 2 less reps this week and should be slightly heavier than the last two weeks. Conditioning: For Max Reps Each Minute 1min Wall Balls 20/14 to 10ft 1min...Read More
Barbell Warm-up Barbell Cycling: Every 20sec x 15 sets 1 Power Clean @55-60% Conditioning: No Rx today. You can go as heavy as you want as long as the cleans are fast singles. The front squats should be unbroken. Choose a box height higher than you normally use and work on explosiveness not necessarily speed....Read More
Mobility: Shoulders & Lats Skill: Rope Climb Technique Review Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run, Row, Ski or 30/24 Assault Bike 18 Dumbbell Walking Lunges 14 Straight Leg Raises with Dumbbells in Press Position 8 Renegade Rows* 4 Rope Climbs *Row, push-up, row. NOT row, push-up, row, push-up,...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3: High Hang Clean + Mid-Thigh Clean Sets 4-6: Mid-Thigh Clean + Clean from 2” Below the Knee Conditioning: 600m Run 60 Russian Kettlebell Swings 53/35 400m Run 40 Sumo Deadlift High Pulls with Kettlebell 200m Run 20 Deck Squats with Kettlebell (option with reverse burpees)Read More
Warm-up Strength: Every 90sec x 4 sets 1- Tempo Bench Press x 4 reps @2211 2- Strict Supinated Grip Chest to Bar Pull-ups x 5 reps Use a wider grip to open up the chest. It must make contact with the bar to achieve the stimulus. So, use bands as needed to get the full...Read More
Warm-up Strength: Every 45sec x 12 sets Deadlift 1 rep RPE 7-8 A little heavier than last week. Conditioning: As Many Rounds and Reps as Possible in 7min of: 3 Deadlifts 185/135 5 Lateral Burpees Over the Barbell 7 Toes to Bar or As Many Rounds and Reps as Possible in 7min of: 3 Deadlifts...Read More
Barbell Warm-up Barbell Cycling: Every 20sec x 15 sets Power Snatch x 1 rep @55-60% Conditioning: Light, fast and unbroken! 3rds 10 Hang Power Snatch 75/55 30 Double-unders 3rds 10 Hang Squat Cleans 30 Double-undersRead More
Mobility: Wrists and Forearms Skill: Handstand Walking Progressions Conditioning: Adjust the reps to allow for 10-15sec of rest and transition time. Every Minute on the Minute x 16min 1- 10 Plank Burpees + 20 Hand Plank Plate Taps 2- 10 Plate Bus Drivers + 10 Plate Bent Over Row + 10 Russian Twists with Plate...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-Thigh Clean Conditioning: Barbell Complex 1 rep = power clean, reserve lunge, reverse lunge, front squat Rx 115/75 Rx+ 135/95 10 Barbell Complex 400m Run 10 Barbell Complex 400m Run 10 Barbell ComplexRead More
Warm-up Strength: Every 90sec x 4 sets 1- Tempo Bench Press x 5 reps @2211 2- Horizontal Ring Row x 8 reps @2112 Conditioning: No Rx today. Use the time to work on a skill level or progression that works for you. Share a bike with someone of the same seat height. One person starts...Read More
