Barbell Warm-up Olympic Lifting: Every 90sec x 6 sets 2-Position Snatch @75-80% of 1RM Snatch Mid-thigh, 2” Below Knee Every 2min x 8min (4 sets) 2 Snatch Pulls to Knee + Snatch @80-85% Conditioning: Yesterday’s workout was long. Today you’ve got a simple couplet that should be attacked with a higher level of intensity. Finish...Read More
Warm-up Strength: 4 sets of:Tempo Front Squats x 4 reps @2211 + 1 Front Squat @64-68%Rest 2min between sets Conditioning: Long grinder today. Your legs will be feeling it, but can you stay consistent on the runs? You should be able to complete the hang squat cleans and front squats in no more than 2...Read More
Warm-up Strength: Today’s focus is on building some strength and stability. If you push yourself, this will be much harder than it looks. And don’t worry, tomorrow is a long grinder. Every 90sec x 30min (4sets) 1- Kettlebell Sumo Deadlift x 60sec continuous movement 2- Banded Straight Arm Lat Pull Down x 15 reps @2020...Read More
Mobility: Ankles Skill: Double-unders *If you are very proficient at double-unders, then complete the following: Every Minute on the Minute x 10min 30sec Unbroken Double-unders + 20sec Plank Hold Conditioning: As Many Rounds and Reps as Possible in 18min of: 600m Run, Row or Ski 30 Hand Plank Plate Taps 30 Large Flutters Holding Plate...Read More
Barbell Warm-up Olympic Lifting: Every 90sec x 7 sets 3-Position Snatch @65-75% Every 90sec x 3 sets 2 Snatch Pulls to Knee + Snatch @75-85% Conditioning: Lucky 7’s As Many Rounds and Reps as Possible in 7min of: 7 Box Jumps (24/20) 7 Kettlebell Swings (53/35) 7 BurpeesRead More
Barbell Warm-up Strength: Tempo Front Squats @2211 4×5 @60-65% Rest 2min between sets Conditioning: These are FAST sprints. You should have about 20-30sec to get your double-unders in. If you are taking longer than 90-100sec on the run + clusters, then reduce to 100m. Against a 2min Clock 200m Sprint 5 Clusters Max Reps Double-unders...Read More
2-person team 12 movements x 49 reps for the victims Time Cap 28min 49 Russian Kettlebell Swings (53/35) 49 Hand Release Push-ups 49 Goblet Squats (53/35) 49 Pull-ups 49 Wall Balls (20/14) 49 Partner Ball Slam Sit-ups 49 Ball Slams (25/15) 49 Lunges Holding Wall Ball 49 Burpees 49m Overhead Kettlebell Walk L Arm 49m...Read More
If you are newer to the gym and/or you haven’t been following this cycle, do not go for a heavy back squat. Get with your coach in regard to choosing a load and rep scheme that works for you. Warm-up Strength: Every 2min x 16min Back Squat 3×70%, 2×75%, 1×80%, 1×85%, 1×90%, 1×95%, 1×101+%, 1×101+%...Read More
Mobility: Thoracic Openers Midline/Stability: Work for a total of 40sec each minute so you have time to transition to the next movement. Every Minute on the Minute x 12min 1- Copenhagen Side Plank R 2- Kettlebell Suitcase-Waiters Carry 3- Copenhagen Side Plank L 4- Kettlebell Suitcase-Waiters Carry *Heavier kettlebell in lower hand, slightly lighter bell...Read More
