Category

WP Daily Workout
11
Warm-up Strength: Getting heavy today. Next week will be a 1RM Every 2:30 x 5 sets Deadlift 5×75%, 3×80%, 1×85%, 1×90%, 1×95% Conditioning: Against a 4min Clock, Complete as Many Reps as Possible of:1 Dumbbell Burpee Deadlift2 Dumbbell Thrusters3 Toes to Bar2 Dumbbell Burpee Deadlift4 Dumbbell Thrusters6 Toes to Bar3 Dumbbell Burpee Deadlift6 Dumbbell Thrusters9...
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11
Warm-up Conditioning: No Rx today and the conditioning piece is before the strength finisher. Use the time to work on your individual needs. For example, if 20 unbroken wall walls are difficult at 20/14lbs, then use a light ball 14/10 and go unbroken to a 10ft target. Or on the flip side, if 20 reps...
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11
Mobility: Lats Skill: Rope Climb Technique Review Conditioning: As Many Rounds and Reps as Possible in 18min of: 16 Ball Slams 16 Russian Twists with Ball 1-2 Rope Climbs 10 Med Ball Cleans 10 Straight Leg Raises holding Ball 1-2 Rope Climbs
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11
Barbell Warm-up Strength: Every 2min x 10min Front Squat 5×70%, 4×75%, 3×80%, 2×85%, 1×90% Conditioning: Please read and review the Rx V-up standards. Against a 2min Clock 4 Hang Power Clean 135/95 6 Hang Squat Clean 8 Front Rack Alternating Reverse Lunges 10 V-ups Rest 1min and repeat for a total of FOUR sets Pick...
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11
Warm-up Strength: Shoulder Press Take 15min to build to a heavy single Conditioning: 300m Run 20 Strict Handstand Push-ups* 300m Run 30 Lateral Burpees Over the Barbell 300m Run 20 Strict Handstand Push-ups 300m Run *For Rx, these must be to a flat surface i.e. gymnastics mats or yoga mats. If using plates and an...
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11
Warm-up Strength: Every 2min x 10min Deadlift 5×70%, 3×75%, 2×80%, 1×85%, 1×90% Conditioning: This is a short, fast workout. Attack it with a high intensity and don’t leave anything in the tank when you are done. As Many Rounds and Reps as Possible in 6min of: 3,3,6,6,9,9…. Sumo Deadlift High Pull 95/65 Box Jump Overs...
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11
Barbell Warm-up Barbell Cycling: The focus is on efficiency and solid technique, not load. Sets must be unbroken, and the hang is anywhere above the knee. You can increase the weight as long as your technique remains the same and the reps don’t turn into ugly starfish. Every 45sec x 5 sets 5 Hang Power...
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11
Mobility: Shoulders Skill: Ring Muscle-up Drills Conditioning: Pick a light dumbbell that you can use for all movements and keep the reps unbroken. As Many Rounds and Reps as Possible in 16min of: 300m Run, Row, Ski 8 Single Arm Dumbbell Clusters L 16 Plank Dumbbell Pull Throughs 8 Single Arm Dumbbell Clusters R 16...
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11
Warm-up Strength: Every 2min x 10min Front Squat 6×65%, 5×70%, 4×75%, 3×80%, 2×85% Conditioning: 50 Double-unders 40 Back Squats 50 Double-unders 30 Front Rack Reverse Lunges 50 Double-unders 20 Front Squats Rx 115/75 Rx+ 135/95 Do not let the barbell roll off your back on the back squats. 10 Burpee penalty for any drop off...
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11
Warm-up Strength: Every 2min x 6min Shoulder Press 3×2 @85-90% (Next week is 1RM) Conditioning: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-ups *Please do not drop the empty barbells. Place them softly on the ground.*Hit the full standards on your thrusters and pull-ups. Hips below knees, head through the window, and full extension at...
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