Mobility: Lats and Thoracic Midline: 4 rounds 30sec Plank Left 15sec Rest 30sec Plank Right 15sec Rest 30sec Banded Plank 15sec Rest 30sec Supine Plank 15sec Rest 30sec L-sit on rings, parallettes or boxes 15sec Rest Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run 100m Pinch Plate Carry 20...Read More
10rds 3 Handstand Push-ups 6 Deadlifts 225/155 12 Pull-ups 24 Double-unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when...Read More
Warm-up Strength: Every 2min x 12min Push Press x 2 + Power Jerk + Split Jerk Conditioning: 50/35 Calorie Row 40ft Single Arm Kettlebell Overhead Walking Lunge L 40ft Single Arm Kettlebell Overhead Walking Lunge R 40 Russian Kettlebell Swings 40ft Single Kettlebell Walking Lunge L (hold anyway) 40ft Single Kettlebell Walking Lunge R...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: Against a 3min clock with 1in Rest for 4 Rounds 200m Sprint 10 Hang Squat Clean Max Reps Box Jump in remaining time Rx 115/75 and 24/20in Rx+ 135/95...Read More
Warm-up Strength: Every 3min x 15min Back Squat x 5 @70-75% Conditioning: 15-12-9 Dumbbell Thrusters Pull-ups Immediately Followed By: 15-12-9 Dumbbell Power Clean Dumbbell Front Squat Rx 35/25 Rx+ 50/35 and Chest to Bar Pull-upsRead More
Mobility: Hip Flexors and Quads Skill: Toes to Bar Conditioning: As Many Rounds and Reps as Possible in 18min of: 18 Russian Kettlebell Swings 80ft Suitcase Carry L 80ft Suitcase Carry R 18 Russian Kettlebell Swings 18 Straight Leg Raises 18 Goblet Hold Reverse Alternating Lunges 18 Sumo Deadlift High Pull 200m Run/Row/Ski or 15/12...Read More
Dynamic Warm-up/Ladder Drills Power/Explosiveness: Every Minute on the Minute x 5min 5 Tall Box Jump *Pick a height that’s challenging, but one that you can sustain 5 jumps each minute. Keep the same height the whole time. Work on exploding on each rep and landing as softly as possible. Conditioning: 20 Burpee Box Jump Overs...Read More
Warm-up Strength: Every 2min x 12min Push Press x 2 + Power Jerk x 2 Conditioning: 3rds for Max Reps of Strict Handstand Push-ups and Strict Pull-ups As Many Rounds and Reps as Possible in 2min of: 20/15 Row or 15/12 Bike + Max Strict Handstand Push-ups Immediately Followed By: As Many Rounds and Reps...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 Hang Clean Conditioning: 50 Wall Balls 40 Alternating Dumbbell Snatch 300m Run 20 Front Rack Dumbbell Lunges 10 Bar Muscle-ups or 10 Ring DipsRead More
If you would like donate and help the fight against breast cancer, follow THIS LINK to our Barbells for Boobs Fundraising page. And don’t forget to wear your PINK to class today! Barbells for Boobs is a 501(c)3 non-profit organization. We are providing support and education to incorporate physical activity as the foundation for breast cancer risk...Read More
