Warm-up Strength: Every 2min x 12min Deadlift 8×55% 6×65% 4×75% 1×80% 1×85% 1×90% Conditioning: Even though these are light, make sure they are push jerks and not push presses. 30-20-10 Pistols 15-15-15 Push Jerks 95/65 *Scaled with lunge options: Barbell front rack, double dumbbell farmer’s hold, goblet hold, box step-ups Read More
Mobility: Hips and Hip Flexors Skill: T urkish Get-ups Conditioning: As Many Rounds and Reps as Possible in 18min of: 300m Run, Row, Ski 15 Dumbbell Floor Press 15 V-ups 100ft Dumbbell Hex Carry 15 Plank BurpeesRead More
This is a high-volume workout. The power cleans can really light up your back if you lose your midline and your form breaks down. Be smart about how you choose to attack it and feel free to split it with a partner or do less rounds/reps on your own. If you plan to “Rx” it,...Read More
Warm-up Skill: Handstand Walking Progressions Conditioning: Every Minute on the Minute x 20min 1- Handstand Walk x 25-50ft or Wall Walks x 3-5 reps 2- 8 Curtsy Squats + 8 Jumping Lunges 3- Row or Bike x Max Calories 4- RestRead More
Warm-up Strength: Back Squat Every 2min x 10min*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – Max Reps @ 80% Max reps set terminates with any excessive pausing at the top of the lift. The athlete should...Read More
Warm-up Strength: Every 2min x 12min Deadlift 6×65% 4×70% 2×75% 2×80% 1×85% Conditioning: 50 Cal Row + 50 Wall Balls 2 sets for times 50 Calorie Row 50 Wall Balls (20/14 to 10ft) Rest exactly 5 minutes and repeat Remember that the target is ABOVE the top line, not on the line. Last Done 1/28/22Read More
Mobility: Shoulders & Lats Skill: Rope Climb Technique Review Conditioning: Every 90sec x 24min (4 sets) 1- Rope Climbs x 60sec 2- 10 Donkey Kicks to Wall + Hollow Hold in remaining 60sec 3- 16 Box Step-ups + Wall Sit in remaining 60sec 4- Run, Row, Bike, Ski x 60sec Pick a degree of difficulty...Read More
Yesterday you had a longer conditioning piece. Today’s focus is on strength and stability. Dynamic Warm-up Strength Part 1: The death march is not about speed. Focus on quality reps with solid balance. Every 2min x 18min (3 sets) Station 1 – Death March x 20 reps Station 2 – 10 Horizontal Ring Rows +...Read More
Warm-up Strength: Back Squat Every 2min x 10min*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 4-6 reps @ 80% Conditioning: Toe Chief Against a 4 Minute Clock: As Many Rounds and Reps as Possible of:3 Power...Read More
