Warm-up Strength: Every 2:30 x 4 sets Tempo Front Squats x 5 reps @2211 Conditioning: As Many Rounds and Reps as Possible in 12min of: 10 Hang Power Cleans Rx+ 155/105 Rx 115/75 20 Wall Balls 20/14 to 10ft 300m Run You must complete the run by being inside the gym for the round to...Read More
Warm-up Strength: 4 sets Dumbbell Box Step-ups x 12 total reps Rest 60sec Single Leg Romanian Deadlift x 8 each leg Slow and Controlled Rest 60sec Conditioning: As Many Rounds and Reps as Possible in 3min of: 10 Reverse Alternating Dumbbell Lunges 12 Dumbbell Deadlifts 14 Toes to Bar 16 Box Jumps 24/20 *Step-down only...Read More
Barbell Warm-up Olympic Lifting: Every Minute on the Minute x 3min 3 High Hang Power Clean + 1 Jerk @50% Rest 1min Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @50-60% Rest 1min Every Minute on the Minute x 3min Mid-Thigh Power Clean + Jerk @60-70% Conditioning: A “Bearish”...Read More
Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Chin-ups x 6-8 reps 2- Single Leg Romanian Deadlifts x 6 each leg Slow and Controlled. If stable and balanced, add weight with an empty barbell, single or double dumbbell. Conditioning: 30 Double Dumbbell Box Step-overs 50/35 30 Strict Handstand Push-ups 30 Single Arm...Read More
Mobility: Thoracic Openers Midline/Stability: Every Minute on the Minute x 12min. Work for 30-45sec each minute. 1- Copenhagen Side Plank R 2- Paloff Press R 3- Copenhagen Side Plank L 4- Paloff Press L *Hold one in front rack position and other in farmer’s position Conditioning: As Many Rounds and Reps as Possible in 14min...Read More
Barbell Warm-up Strength: Every 2min x 10min (5 sets) Thruster x 3 reps From the rack Conditioning: 15-12-9 Hang Power Snatch 115/75 Lateral Burpees Over the Barbell 400m Run 15-12-9 Hang Power Clean 135/95 Toes to Bar Or 15-12-9 Hang Power Snatch 75/55 Burpees 400m Run 15-12-9 Hang Power Clean 75/55 Hanging Knee RaisesRead More
Nasal Breathing Warm-up: You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t...Read More
Warm-up Strength: Every 2min x 10min (5 sets) Sumo Deadlift x 5 reps Start at 50% and build to something moderately heavy but still touch n go. Conditioning: For Rx ring dips, make sure your biceps are touching the rings at the bottom and you get to full extension and lockout before going into the...Read More
We will be running this workout in all classes on Friday March 15th. RX and SCALED FOUNDATIONS All for time:5 rounds of:10 thrusters, weight 110 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of:7 thrusters, weight 27 bar muscle-ups Time cap: 15 minutes♀ 65, 95 lb (29, 43 kg)♂ 95, 135 lb (43, 61 kg...Read More
