Mobility: Thoracic Openers Skill: Rope Climb Technique Review Conditioning: Every Minute on the Minute x 20min 1- Rotational Ball Slams x 14-16 reps 2- 5 Deck Squats with Slam Ball + Plank or Handstand Hold in remaining time 3- Rope Climb x 1-3 reps 4- Row, Bike, Ski or Run x 60sec 5- RestRead More

Barbell Warm-up Olympic Lifting: Take 20min to build to a 1RM Clean and Jerk Strength Finisher: Every Minute on the Minute x 12min 1- Alternating Front Rack Reverse Lunges x 12 reps @2011 2- Alternating Single-Arm Dumbbell Press x 12 reps @2011 3- Strict Toes to Bar x 6 reps with a 2-3sec negativeRead More

Warm-up Strength: Take 15min to build to a heavy Bench Press Conditioning: These should be fast, sprinty sets that take less than 90sec. If you are 90sec+, please reduce the calories on the erg or bike. If you are in the middle of a round at the 7:30 mark, switch over to the same rep...Read More

Last Monday of Murph prep before the real deal. Today is pretty high volume so if you are newer to the gym, please talk with your coach about scaling appropriately. This must be done chipper style, so you are going to feel it on the push-ups. Slow down, do small sets, stick with your standards...Read More

Warm-up Strength: Back Squat Every 2:30 x 5 setsSet 1 – 5 x 75-80% of 1-RMSet 2 – 3 x 85-90%Set 3 – 1 x 90-95%Sets 4-5 – 4 x 83-87% Conditioning: This is meant to be a FAST, unbroken sprint. You should only need to put the barbell down when you are switching movements....Read More

Mobility: Wrists & Forearms Skill: Handstand Walk Progressions Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run 20 Med Ball Cleans 20 Straight Leg Raises with Ball in Press 20 Walking Lunges with Ball 20 Russian Twists with Ball 25-50ft Handstand Walk or 5 Wall WalksRead More

Barbell Warm-up Olympic Lifting: Every 2min x 12min (6 sets): Clean + Jerk 2×70,2×75,1×80,1×85,1×90,1×95% Conditioning: Every Minute on the Minute x 20min 1- 1rd of Dumbbell “DT” 2- 10 Box Jumps 24/20 Step down only 3- 200m Run 4- Rest Rx 35/25 Rx+ 50/35Read More

Warm-up Strength: 4 sets  1a) Bench Press x 3-3-2-2 1b) Dumbbell Hammer Curls x 16 total reps (alternating) Conditioning: As Many Rounds and Reps as Possible in 12min of: 6 Strict Handstand Push-ups 8 Hang Power Snatch 115/75 10 Alternating Pistols 24 Double-unders Or As Many Rounds and Reps as Possible in 12min of: 6...Read More

Warm-up Strength: Every 2min x 10min Front Rack Dumbbell Walking Lunges x 16 steps Make these as difficult/heavy as possible while maintaining proper form and unbroken sets. Conditioning: Back to some Murph prep since we are 2 weeks out. 800m Run (2×400) 40 Pull-ups 600m Run 30 Chest to Bar Pull-ups 400m Run 20 Bar...Read More

Barbell Warm-up Strength: Back Squat Every 2:30 x 5 setsSet 1 – 5 x 75-80% of 1-RMSet 2 – 3 x 85-90%Set 3 – 1 x 90-95%Sets 4-5 – 6 x 80-85% Conditioning: 6rds 10 Lateral Burpees Over the Barbell 10 Toes to Bar *6,5,4,3,2,1 Power Cleans 185/125after each couplet Or 6rds 10 Lateral Burpees...Read More