Warm-up Strength: Build to today’s 3RM Tempo Front Squat @33X1 Every 2:30 x 5 sets 3 Tempo Front Squats @33X1 Conditioning: You have a 4min work window and 3min rest between sets. The goal is to finish the set in approximately 3:00-3:45 with a time cap of 4min. per set. The quicker you finish, the...Read More
Midline/Stability: 3 sets for quality of:30sec Ring Support HoldRest 30sec30sec Nose to Wall Handstand HoldRest 30sec30sec Prone Plank HoldRest 30sec Immediately followed by, 3 sets for quality of:Bottoms-Up Kettlebell Carry x 1 gym length per armRest 30sec25 Elbow JacksRest 30sec25 Weighted Side Bends (each side) Rest 30sec Strength: Every 2min x 6min Shoulder Press 3×10...Read More
Warm-up: Strength: Every 45sec x 12 sets Deadlift 1 rep @70% Conditioning: Stimulus- Short fast, unbroken sprints. The barbell is light so you should be able to pick it up right away and knock out your reps unbroken. Same idea on the gymnastics- low reps, unbroken. Note the middle couplet is only ONE round. Rx...Read More
Warm-up Today’s 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 the hip thrusters, lunges and RKBS. Strength Part 1: 3 sets of:Barbell Hip Thrusters x 8 reps @2112immediately followed by…Barbell Hip Thrust Iso-Hold x 15-30secRest...Read More
Mobility: Thoracic Openers Skill: Bar Muscle-ups Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run, Row, Ski or 21/18 Calorie Assault Bike 18 Dumbbell Floor Press 16 Alternating Curtsy Squats 14 Dumbbell Pike Overs 12 Renegade Row* 10 Single Dumbbell Goblet Squats *Row R, Push-up, Row LRead More
Barbell Warm-up Strength: Every 2min x 12min Overhead Squat Sets 1-3: 4 reps Sets 4-6: 3 reps Conditioning: Every year at the end of October we complete the workout, Grace. This workout is typically associated with Breast Cancer Awareness month. Feel free to wear your pink! Grace 30 Clean and Jerks 135/95 Notes for Grace:4min...Read More
Warm-up Conditioning: You must use the same weight for all 3 sets. You should have about 1min on the barbell. So, if the run is taking you more than 4min, reduce the distance. Against a 5min Clock: 750m Run Max Reps Front Squats Rest 2min Against a 5min Clock: 750m Run Max Reps Push Press...Read More
Warm-up Today’s primary focus is the back squat. If you are a person that takes a while to warm-up, please come to the gym early and do what you need to do to prep yourself for this lift. Take a look at the skills before class today and have a plan for what type of...Read More
Mobility: Wrists and Forearms Skill: Handstand Walking Progressions Conditioning: As Many Rounds and Reps as Possible in 18min: 400m Run, Row, Ski or 21/18 Calorie Assault Bike 15 Med Ball Cleans with Slam Ball 20 Russian Twists with Ball 25ft Handstand Walk or 3 Wall Walks 50ft Walking Lunges Holding Slam BallRead More
