Mobility: Lats and Pecs Skill: Pull-ups, Bar Muscle-ups or Ring Muscle-ups. Conditioning: As a two-person team, Row 250/200m with partner in the following hold: – Double Dumbbell Overhead Hold – Wall Sit – Double Dumbbell Front Rack Hold – Slow Tempo Split Squats – Handstand Hold or Plank Hold – Bottom of Squat HoldRead More
Nasal Breathing Warm-up: As Many Rounds and Reps As Possible in 10 Minutes of: 200m Row or 12/8 Bike 10 Bent Over Row (45/35) 10 Front Squat 10 Strict Press 10 Overhead Squat Conditioning: 400m Run 20 Hang Power Snatch 115/75 300m Run 15 Hang Power Snatch 200m Run 10 Hang Power Snatch 100m Run...Read More
Warm-up Strength: Take 15min to build to a heavy Front Squat Conditioning: Part 1) Death By Strict Pull-up Part 2) 5rds for quality 10 Goblet Squat 20 Russian Kettlebell Swings 30 Large Flutter KicksRead More
Warm-up Strength: Deadlift x 4,3,2,2 Conditioning: Every Minute on the Minute x 15min 1) Power Clean & Jerk x 5 Touch-n-Go Reps 135/95 2) 5 Lateral Burpees Over the Barbell + 20 Double-unders 3) Alternating Pistols x 10 repsRead More
Mobility: Chest/Pecs Skill: Handstand Drills Conditioning: 1000m Row then 3rds of: 10 Donkey Kicks or 20ft Handstand Walk 15 Parallette Pass Thrus (no push-up or dip) 200m Run 25 Med Ball Clean 30 Large Flutter Kicks holding ballRead More
Barbell Warm-up Olympic Lifting: Every 2min x 12min Power Clean + Mid-Thigh Hang Clean + Jerk Conditioning: 30 Russian Kettlebell Swings 30 Toes to Bar 30 Wall Ball 20/14 600m Run 30 Wall Ball 30 Toes to Bar 30 Russian Kettlebell SwingsRead More
Warm-up Strength: Front Squat x 4,3,2,2 Conditioning: As Many Rounds as Reps as Possible in 5min of: 3 Hang Power Snatch 95/65 6 Overheads Squats 9 Push-ups Rest 2:30min then, As Many Rounds as Reps as Possible in 5min of: 3 Hang Power Clean 115/75 6 Front Squat 9 Push Press Finish: Accumulate 5min in any...Read More
