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 Conditioning: Barbell Complex 1 rep = power clean, reserve lunge, reverse lunge, front squat Rx 115/75 Rx+ 135/95 10 Barbell Complex 400m Run 10 Barbell Complex 400m Run 10 Barbell ComplexRead More
Warm-up Strength: Every 90sec x 4 sets 1- Tempo Bench Press x 5 reps @2211 2- Horizontal Ring Row x 8 reps @2112 Conditioning: No Rx today. Use the time to work on a skill level or progression that works for you. Share a bike with someone of the same seat height. One person starts...Read More
Warm-up Strength: Every 45sec x 12 sets Deadlift x 1 rep RPE 6-7 Double-overhand grip, no dropping from the top, build strength on the way down as well. Conditioning: 10 Alternating Dumbbell Snatches 30 Box Jumps 24/20 Step-down only 20 Alternating Dumbbell Snatches 20 Burpee Box Jumps 30 Alternating Dumbbell Snatches 10 Burpee Box Jump-oversRead More
Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3: High Hang Clean + Mid-Thigh Clean Sets 4-6: Mid-Thigh Clean + Clean Conditioning: Rx or not you must have a weight increase every 3 rounds. As Many Rounds and Reps as Possible in 7min of:3 Clean and Jerks (95/65lbs)3 Toes to Bar5 Clean and Jerks5...Read More
Warm-up Strength: Every 45sec x 3 sets 1- Bulgarian Split Squats @1111 x 8 reps R 2- Active Hollow Hang from Bar x 30sec 3- Bulgarian Split Squats @1111 x 8 reps L 4- Plank or Handstand Hold x 30sec Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run, Row, Ski...Read More
New Year’s “Eva” or Partner Eva This is a very long and high-volume workout. Your #1 priority is safety, so please choose a version or modification that works for you. There are many ways to change it around. Here are a few ideas: -You can complete it with a partner and do half the reps...Read More
Warm-up Strength: Every 2min x 10min 2 Tempo Front Squats @2211 + 4 Back Squats *Perform the 2 front squats at tempo, then rack the barbell and immediately complete 4 back squats Conditioning: 1000/800m Row Then, 30-20-10 Wall Balls 20/14 to 10ft 5-10-15 Hang Power Cleans 135/95 *Second option with lighter weightsRead More
Warm-up Strength: Every 2min x 10min Sumo Deadlift x 5 reps Double overhand grip, no switch grip. Use the hook! Last week you had conventional deadlifts. Today is sumo style. Conditioning: As Many Rounds and Reps as Possible in 10min of: 10 Power Cleans 10 Air Squats 10 Shoulder to Overhead 10 Box Jumps 24/20...Read More
Warm-up Strength: Every 90sec x 3 sets 1- 6 Tempo Push-ups @1111 + Banded Triceps Press Downs in remaining 60sec 2- 6 Strict Pull-ups + 10-12 Biceps Hammer Curls Conditioning: No Rx today. Pick wall ball and kettlebell weights that will allow you to complete all reps unbroken each round. One machine per team. 2...Read More
