Warm-up Skills: Every Minute on the Minute x 3min of:Strict Handstand Push Ups x 30% of Max Reps Followed by…Every Minute on the Minute x 3min of:Weighted, Drag, or Regular Rope Double-unders x 30% of Max Time Followed by…Every Minute on the Minute x 3min of:Toes to Bar x 30% of Max Reps After completing...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 – 10 reps @ 65-75% Conditioning: For total time 3rds 6 Hang Power Cleans 6 Front Rack Reverse Lunges 95/65 6 Front Squats Rest 2min 2rds 10...Read More

Barbell Warm-up Olympic Lifting/Barbell Cycling: Every 20sec x 15 sets Power Snatch x 1 rep @55-60% Conditioning: CAP Workout from 1/8/24 Goal- Sub 10min, Advanced Athletes- Sub 5min. 1-2 sets per each movement. Time Cap 10min 3rds 15 Hang Power Snatches 95/65 15 Chest to Bar Pull-ups Or 3rds 15 Hang Power Snatches 75/55 15...Read More

Mobility: Ankles Skill: Pistol Progressions Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run, Row, Ski or Bike 15/12 20 Russian Kettlebell Swings 40ft Suitcase Carry R 40ft Suitcase Carry L 20 Sumo Deadlift High Pull with Kettlebell 10 Alternating PistolsRead More

Warm-up Strength: Every 2min x 12min Push Press x 2 + Push Jerk x 3 Conditioning: As Many Reps as Possible in 2min of: 200m Run + Max Reps Curtis P.’s 95/65 Rest 2min As Many Reps as Possible in 4min of: 400m Run + Max Reps Curtis P.’s 95/65 Rest 2min As Many Reps...Read More

Warm-up Skills: Hopefully you were here last week for Day 1 of this cycle and have your numbers. If not, work with your coach on the proper rep scheme and modifications. Remember what you do so you can continue progressing on the next few Tuesdays. Every Minute on the Minute x 15min (5 sets) of:Station...Read More

Warm-up Strength: 15min to build to today’s 2RM Tempo Back Squat @ 32X1*Same tempo as last week, but your goal should be to go 4-5% heavier this week. The time to fix technique errors is at the beginning of a cycle when weights are lighter. So, the tempo is your primary focus NOT load. Assuming...Read More

Barbell Warm-up Olympic Lifting/Barbell Cycling: Every 20sec x 15 sets 1 Power Clean @55-60% Conditioning: Hang squat cleans should be unbroken. Make sure you fully stand up and extend your hips before recycling the barbell. All box jumps are step down only with full control and extension at the top of the box. Time Cap...Read More

Mobility: Lats Skill: Rope Climb Technique Review Conditioning: Every 90sec x 18min (3 sets) 1- Rope Climb x 2-3 reps   2- 10 Ball Slams + 20 Russian Twists with Ball 3- 5 Deck Squats with Ball + 10 Med Ball Cleans 4- Run, Row, Bike x 60sec  Read More

Warm-up Strength: Every 2min x 10min Push Press x 3 + Push Jerk x 2 Conditioning: Hold the bell by the handles in front of you like a front squat. The bell does not rest on the body. For total time. Time Cap 10min 14-10-6 Deadlifts 185/135 Air Squats Rest 2min 12-8-4 Deadlifts 225/155 Kettlebell...Read More