Reminder that we open at 9:30am on 12/26. Warm-up Strength: Every 2min x 8min Back Squat x 5 reps @65-70% This shouldn’t be heavy. Focus on good quality reps with solid form. You can stay at the same weight. Only increase if form is perfect. Conditioning: As Many Reps as Possible in 3min of: 300m...Read More
Mobility: Wrists & Forearms Skill: Strict Handstand Push-ups Set-up, Technique, Modifications and Progressions Conditioning: Option 1- As Many Rounds and Reps as Possible in 16min of: 300m Run, Row, Ski 5 Plate Ground to Overhead 20 Russian Twists with Plate 5 Plate Ground to Overhead 20 Hand Plank Plate Taps 5 Plate Ground to Overhead...Read More
Warm-up Strength: Take 20min to build to a 1RM Front Squat Here is last week’s rep scheme so you can look back and make adjustments for a 1RM 3×75%, 2×80%, 1×85%, 1×90%, 1×95%. Conditioning: Flush it out… 100 Double-unders 1000m Run or Row 100 Air SquatsRead More
Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Snatch High Hang, Mid Hang, Floor. You can take a short reset at the floor, but don’t step away from the barbell. Conditioning: 30 Lateral Burpees Over the Barbell 30 Power Snatch 75/55 30 Burpee Pull-ups* *For Rx, bar height must be 6in above fingertips at...Read More
Warm-up Strength: Take 20min to build to a 1RM Deadlift Here is last week’s rep scheme so you can look back and make adjustments for a 1RM 5×75%, 3×80%, 1×85%, 1×90%, 1×95% Conditioning: A 1RM deadlift is extremely taxing on the central nervous system. Go by feel on today’s conditioning and moderate the intensity according...Read More
Warm-up Strength: This is a repeat from 10/27. You’ll start on the hip thrusters, complete those, then everyone moves onto the TGUs at the same time. The focus is on the glutes and posterior chain with a little bit of midline/stability woven in. Focus on quality of movement and go as heavy as possible on...Read More
Mobility: Hips and Hip Flexors Skill: Double-unders If you are very proficient, work on crossovers, triples, or drag/heavy rope DUs. Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run/Row/Ski 20 Single Arm Alternating Russian Kettlebell Swings 10 Side Plank Reach Through R 10 Goblet Hold Lunges 10 Side Plank Reach Through...Read More
Warm-up Strength: Getting heavy today. Next week will be a 1RM Every 2:30 x 5 sets Front Squat 3×75%, 2×80%, 1×85%, 1×90%, 1×95% Conditioning: The time Cap is 15min, but in terms of the intended stimulus you should be shooting for something closer to 10min. These are Squat Cleans Last Done 10/21/22 “Elizabeth” 21-15-9 Squat...Read More
Warm-up Strength: Last week you had strict handstands in a workout for time. Today, you have a chance to focus on building strength in the movement. Don’t get caught up in the 6-8 reps. That number is meant for someone that can complete them unbroken. I’d rather see 1-2 really good, full range-of-motion reps than...Read More
