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

Barbell Warm-up Olympic Lifting: Every 2min x 16min Build to a 1RM Power Clean + Jerk Have a plan for your sets and write it out ahead of time. Suggested loading: 2-3×70, 2×75, 1×80, 1×85, 1×90, 1×95, 1×101+,1×101+% Bodyweight Strength: These should be as difficult as possible. They do not have to be unbroken sets....Read More

Warm-up: 200m Run then 3rds of: 5 Over-unders each way 10 Elbow Plank to Push-up Transitions 5 Squat Tuck Jumps Strength + Power: 1a) 5 sets 5 Dynamic Push-ups Rest 30sec between sets 1b) Take 6min to build to a Max Height PVC Jump Over Conditioning: Time Cap 15min 400m Run 20 Toes to Bar...Read More

Warm-up Strength: Note the tempos and focus on quality of movement. Stations 2,3, and 4 should be 60sec, 48sec, and 60sec of continuous movement if done properly. The first digit in a tempo scheme is always the negative of the particular movement. Every 90sec x 30min (4 sets) of: 1- Alternating Front-Racked Kettlebell Lunges x...Read More

Warm-up Strength: Every 2min x 14min (7 sets): Back Squat 6×65, 4×75, 2×80, 2×85, 1×90%, 1×95%, 5×65% Conditioning: Please do not drop the barbell off your back for the back squats. Press it overhead then control it to the ground in front of you. If you dump off your back, you must stop and do...Read More

Mobility: Shoulders Skill: Ring Muscle-up Drills Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run, Row, Ski 20 Walking Lunges Holding Plate 20 Hand Plank Plate Taps 20 Plate Hops 20sec Ring Support HoldRead More

Barbell Warm-up Olympic Lifting: Every 2min x 16min Sets 1-4: 2 Power Cleans* + 1 Jerk @75-80% Sets 5-8: Power Clean + Jerk @85%+ *These do not have to be touch and go. You can take a second to reset and regrip at the floor. Conditioning: This is a FAST workout. Pick a weight you...Read 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: Box height is dependent on your height. Your quad should be parallel with the ground when you are stepping on the box. There should not be an upward angle aka. the box is too tall. Farmer’s hold dumbbells for weight on both movements. 4 sets10 Weighted Step Ups (right)Rest 30sec10 Weighted Step Ups...Read More

Warm-up Strength: Every 2min x 12min Back Squat 6×65, 4×75, 2×80, 2×85, 1×90%, 5×65% Conditioning: 21-15-9 Dumbbell Floor Press Dumbbell Front Squat Renegade Row* *Today it’s just the row, no push-up in between. 1 rep = row L, row R. Make sure your hips are low, in a plank position and not higher than your...Read More