Mobility: Wrists & Forearms Skill: Handstand Holds Conditioning: As Many Rounds and Reps as Possible in 16min: 400m Run, Row, Ski or 21/18 Assault Bike 20 Russian Kettlebell Swings 10 Plank Burpees 20 Goblet Squats 10 Donkey Kicks 20 Sumo Deadlift with Kettlebell 5 Inverted Burpee to Wall or FreestandingRead More
Barbell Warm-up Olympic Lifting: Start at 65% of 1RM Clean and build from there. Every 90sec x 7 sets Power Clean + Clean Conditioning: This is an all-out effort that should leave you completely spent when you are done. But, be careful not to go out too hot and die too early. Please set your...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: Every 2min x 8min Dumbbell Box Step-ups x 12-16 reps *Box height is based on YOUR height. Most people will use a 20in or LOWER. Base it upon your quad angle when your foot is on the box. It should be relatively parallel to the ground. These are for quality, not speed, so...Read More
Warm-up Strength: Every 2min x 10min 2 Push Press + 2 Push Jerk Build over the sets, but make sure you maintain the proper mechanics for each movement. Try to go a little heavier than last week which was 3 + 2 reps. Conditioning: As Many Rounds and Reps in 5min of:10 Dumbbell Front Rack...Read More
Warm-up Conditioning: Yesterday was all about strength. Today is all about endurance and the grind. Try to stay consistent without coming out too hot. This is not very high skill or technical so: Just-Keep-Moving Time Cap 30min 400m Run 50 Wall Balls 20/14 to 10ft. 10 Burpee Box Jump Overs 24/20 400m Run 40 Wall...Read More
Warm-up Strength: Every 2min x 16min Front Squat 5×65% 4×75% 2-3×80% 2×85% 1×90% 1×95% 1×95%+ 1×101%+ Strength: Every Minute on the Minute x 12min 1- Front Racked Alternating Lunges x 8-10 reps 2- Strict Pull-ups x 6-8 reps 3- Plank Hold x 45secRead More
Barbell Warm-up Barbell Cycling: Focus is on technique and efficiency. If mechanics and technique are consistent, then you can start adding speed (intensity). Keep the same weight across all sets. Every 30sec x 6 sets 5 Hang Power Cleans Conditioning: 15-12-9-6-3 Power Cleans 135/95 Strict Handstand Push-ups Finish: 4rds of:15sec of Dumbbell Lateral Raises15sec of...Read More
Warm-up Strength: Over the last 5-6 weeks you’ve had the push press and the push jerk on separate days. Today and next week you are performing them together, in a complex of 5 reps. Build over the sets, but make sure you maintain the proper mechanics for each movement. Every 2min x 10min 3 Push...Read More
