Warm-up Skills: Final week of volume work before we retest the 60sec of Max Reps. Every Minute on the Minute x 2min of:Strict Handstand Push Ups x 50% of Max RepsFollowed by…Every Minute on the Minute x 2min of:Weighted, Drag, or Regular Rope Double-unders x 50% of Max RepsFollowed by…Every Minute on the Minute x...Read More

Warm-up Strength: Back Squat Every 2:30 x 5 sets Set 1 – 5 reps @ 75-80%Set 2 – 3 reps @ 85-90%Set 3 – 1 rep @ 90-95%Sets 4-5 – 6 reps @ 80-85% Conditioning: Make sure your first rep of each set of hang power cleans is actually from the hang and not a...Read More

Barbell Warm-up Olympic Lifting: Every 90sec x 6 sets Sets 1-3: 3 Hang Power Snatch + 2 Overhead Squats Sets 4-6: 2 Hang Power Snatch + 2 Hang Snatch  Conditioning: Do not let the barbell roll off your back on the back squats. Press it up and in front of you. If it comes off...Read More

Mobility: Shoulders Skill: Ring Muscle-up Drills Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run, Row, Ski or 21/18 Bike 10 Horizontal Ring Rows 10 Curtsy Squats 10 Plank Dumbbell Pull Throughs 10 Dumbbell Pike Overs 10 Walking Lunges with Dumbbell, hold anywayRead More

Warm-up Strength: Every 2min x 12min Push Press + Push Jerk + Split Jerk x 2 Conditioning: No Rx today. Use the time to work on your individual needs. Suggestions: Go unbroken on the wall balls, but use a lighter ball. Or if 15-20 UB reps are easy for you, use a heavier ball. Make...Read More

Warm-up Skills: Every Minute on the Minute x 12min (4 sets) of:Station 1: Strict Handstand Push Ups x 45-50% of Max RepsStation 2: Double-under Variation x 50-60% of Max RepsStation 3: Toes to Bar x 45-50% of Max Reps Conditioning: This should be a pretty fast, “sprinty” style of workout. You should be working right...Read More

Warm-up Strength: Back Squat Every 2:30 x 5 setsSet 1- 5 reps @ 75-80%Set 2- 3 reps @ 85-90%Set 3- 1 rep @ 90-95%Sets 4-5- 8 reps @ 70-80% Conditioning: No Rx today. Pick a rep scheme and weights that are challenging. Every Minute on the Minute x 15min 1- Strict Chin-ups x 6-8 reps...Read More

Barbell Warm-up Barbell Cycling: Every 90sec x 5 sets 3 Hang Power Cleans + 3 Hang Squat Cleans Keep these unbroken, light, and fast. We are looking for speed and efficiency here, not load. Do not go above 60% and keep it in the 40-60% range. Make sure you fully stand up and extend your...Read More

Mobility: Hips Midline/Stability: Every Minute on the Minute x 12min. Work for 30-45sec each minute 1- Copenhagen Side Plank R 2- Kettlebell or Dumbbell Front Rack R + Farmer’s Carry L 3- Copenhagen Side Plank L 4- Kettlebell or Dumbbell Front Rack L + Farmer’s Carry R *Hold one in front rack position and other...Read More

Warm-up Strength: Every 2min x 12min Push Press x 2 + Push Jerk x 2 + Split Jerk Conditioning: “Karen” 150 Wall Balls 20/14 Since this is an old CF benchmark, ladies go to 9ft target.For Rx, FULL depth on all squats and you must hit ABOVE the line on every rep.If we tell you...Read More