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 Strength: Find a partner of equal front squat strength and start on different stations. Squats are from the rack and can be as heavy as you want as long as form...Read More
Warm-up Strength: Overhead squats can be very challenging, but they are a great marker of mobility and flexibility. Focus on yourself and work to a point that is safe in terms of range of motion and load. Every 2min x 10min Overhead Squat x 5 reps Conditioning: 4rds for time 50 Double-unders 25 Wall Balls...Read More
Mobility: Shoulders Skill: Handstand Holds Conditioning: Option 1: As Many Rounds and Reps as Possible in 18min of: 10 Plate Ground to Overhead 10 Walking Lunges Holding Plate 10 Hand Plank Plate Taps 10 Windshield Wipers with Plate in Press 10 Squats with Plate 200m Run, Row, Bike, Ski Option 2: Stroke Rate RowRead More
Midline/Stability: 3 sets for quality of:30sec Ring Support HoldRest 30sec30sec Nose to Wall Handstand HoldRest 30sec30sec Hollow HoldRest 60sec Conditioning: Against a 3min Clock 400m Run + Max Calories on Machine of Your Choice Rest 2min and repeat for 4 total sets *Keep the same machine for all intervals. Consider choosing a machine that you...Read More
Warm-up Strength: Every 90sec x 5 sets 2 Strict Press + 3 Push Press Conditioning: As Many Rounds and Reps as Possible in 5min of: 8 Box Jumps 24/20 Step down only 8 Power Snatch 135/95 Rest 5min then, As Many Rounds and Reps as Possible in 5min of: 12 Box Jumps 24/20 Step down...Read More
Warm-up Strength 1: Every 2:30 x 3 sets 10 Back Rack Reverse Lunges immediately followed by 10 Back Squats Strength 2: Every Minute on the Minute x 10min: 1- Strict Pull-ups x 6-8 reps 2- Standing Dumbbell French Press x 10-12 reps Finish: Every Minute on the Minute x 8min:5 Burpees + 10 Heavy Russian...Read More
Warm-up Strength 1: Take 20min to build to a heavy Deadlift *If you are newer and have not been following this cycle, please do not go for a heavy single. Work with your coach on a set and rep scheme that works for you. If you get a PR, make sure you write it on...Read More
Mobility: Ankles Skill: Double-unders Conditioning: If you are planning on going for a heavy deadlift tomorrow, take today at 60-70% effort. The 20min row could be a good, active recovery option. Option 1: As Many Rounds and Reps as Possible in 18min of: 300m Run, Row, Ski or Bike 20/16 20 Double-unders 15 Hanging Knee...Read More
Warm-up Conditioning: 2 person team, switching every minute As Many Meters as Possible in 24min of Rowing *Every Minute on the Minute from 0:00-12:00 , complete 5 Toes to Bar *Every Minute on the Minute from 12:00-24:00 , complete 5 Russian Kettlebell Swings 53/35 Notes: At 0:00, Partner A will start with 5 Toes to...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 14min Sets 1-2; Hang Snatch x 2 Sets 3-4: Hang Snatch + Snatch Sets 5-7: Snatch x 1.1 Rest 10sec between singles Conditioning: Against a 3min Clock for Max Reps 400m Run + Max Reps of * Rest 2min and repeat for a total of 3 sets Set...Read More
