Warm-up: 200m Run then 3rds of: 6 Med Ball Cleans 12 Russian Twists w/ Ball 45sec Hollow Hold Strength: Back Squat 5-4-3-3 Workout of the Day 40 Double-unders 20 Wall Ball (20/14) 10 Toes to Bar 60 Double-unders 30 Wall Ball 15 Toes to Bar 90 Double-unders 40 Wall Ball 20 Toes to BarRead More
Warm-up: 200m Run then 3rds of: 6 Ring Pull-ups 6 Good Mornings 12 Back Rack Lunges Strength: Deadlift 5-4-3-3 Option 1) King Kong (as per Coach Carlos’ request for his birthday) 3rds For Time 1 Deadlift (455/320) 2 Muscle-Ups 3 Squat Cleans (250/175) 4 Handstand Push Ups Option 2) 2 person team 5rds each for […]Read More
Group Dynamic Warm-up 0:00-3:00 400m Run + 10 Russian KBS + 10 Pull-up 3:00-7:00 400m Run + 20 Russian KBS + 20 Pull-up @ 7:00 for time 400m Run + 30 Russian KBS + 30 Pull-up Rx 53/35 Rx+ 70/53 and Chest to Bar Pull-ups EMOM x 9 1) Rope Climb x 1-3 reps 2) […]Read More
It goes just like the song….. On the first day of Christmas my true love gave to me, 1? On the second day of Christmas my true love gave to me, 2?, 1? So on and so forth so that the rep scheme is as follows: 1 2-1 3-2-1 4-3-2-1 5-4-3-2-1 6-5-4-3-2-1 7-6-5-4-3-2-1 8-7-6-5-4-3-2-1 9-8-7-6-5-4-3-2-1 […]Read More
Mobility: Ankles/Calves Skill: Pistols Workout of the Day EMOM x 25min 1) Row x 45sec 2) Plank/Handstand Hold/Hang from Bar x 45sec 3)Walking Lunges x 45sec or 10-12 Alt Pistols 4) Bike x 45sec @ 75+/65+ RPM 5) RestRead More
Warm-up: 200m Run then 3rds of: 2 Wall Walk 8 Kneeling Single Arm DB Press(each) 30sec Hollow Hold Strength: Strict Press 4×70, 3×80, 2×90, 1×95, then 3 more sets at 95%+ Workout of the Day Every 5min x 25min (5 sets) 400m Run 20 Russian KBS (53/35) 20 Push-upRead More
Barbell Warm-up 10min to build to a heavy Power Clean Then, 30sec Max Reps Power Clean at 80% of 1RM Rest 30sec 60sec Same amount of reps Rest 30sec 30sec Max Reps Power Clean Workout of the Day 500m Row 40 DU 30 Ball Slam (25/15) 20 Box Jump (Rx 24/20 Rx+ 30/24) 10 Deadlift […]Read More
Warm-up: 200m Run, then 3rds of: 5 ¼ Front Squats 5 Single Leg RDL 5 Ring Row @2112 Strength: Back Squat 4×70, 3×80, 2×90, 1×95, then 3 more sets at 95%+ 4rds 15 OHS (95/65) 15 C2B Finish: 3rds Supinated Grip Bent over Barbell Row x 8 Toes to Rings x 10Read More
Barbell Warm-up Every 2min x 16min (8 sets) 1-4) Hang Clean x 2 + Power Jerk + Split Jerk 5-6) Clean Lift Off + Clean + Split Jerk 7-8) Clean & Jerk x 2 Workout of the Day “Karen” 150 Wall Balls (20 to 10ft/14 to 9ft)Read More
