Warm-up Strength 1: Take 20min to build to a heavy Back Squat *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...Read More

Warm-up Strength: Last week before 1RM Every 2min x 12min Deadlift 8×55% 6×65-70% 4×80% 2×85% 1×90% 1×95% Conditioning: No Rx today. Work on a progression or variation that fits your ability level. Every Minute on the Minute x 12min 1- Pulling x 30sec -Strict, kipping, butterfly, chest to bar, bar muscle-ups, ring muscle-ups 2- Pressing...Read More

Dynamic Warm-up Conditioning: For Rx, the bar should be above your fingers when reaching up with thumbs touching. Click HERE. Double DBs on the step-ups, squats, and push press. 30 Alternating Dumbbell Snatches20 Burpee Pull-Ups30 Dumbbell Box Step Overs 24/2020 Burpee Pull-Ups30 Dumbbell Squats20 Burpee Pull-Ups30 Dumbbell Push PressRx+ 50/35 Rx 35/25Read More

Today’s focus is on maintaining a lower intensity while keeping the heart rate in the 60-70% range, aka Zone 2. So, if your max heart rate is 200bpm, then you should keep your heart rate between 120-140bpm. If you don’t have any fancy heart rate devices, no problem at all. One way to gauge Zone...Read More

Mobility: Thoracic Spine Openers Midline/Stability: Every Minute on the Minute x 12min 1- Copenhagen Side Plank R x 30-45sec 2- Kettlebell Suitcase-Waiters Carry x 30-45sec 3- Copenhagen Side Plank L x 30-45sec 4- Kettlebell Suitcase-Waiters Carry x 30-45sec Conditioning: As Many Rounds and Reps as Possible in 16min of: 200m Run, Row, Ski, Bike 10...Read More

Today is a strength day. The back squat is the primary focus with a wave style of reps over 7 sets. This is the last week before a 1RM. Go by feel on the full body strength section. You have a long conditioning workout tomorrow. Warm-up Strength: Back Squat Every 2min x 14minSet 1 –...Read More

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