Mobility: Hips Midline/Stability: 4 sets Bottoms Up Kettlebell Carry* x 80ft each way Cossack Squats x 12 total Paloff Side Step x 10 each way Superman Punches x10 L-sit or Knee Tuck on Parallettes x 30sec (accumulated) *Arm at 90 degrees with lats activated. Conditioning: As Many Rounds and Reps as Possible in 16min of:...Read More

Switching it up today and getting some Murph prep done before lifting heavy things. Continue to focus on hitting your standards and full range of motion on the squats and push-ups. Barbell Warm-up Conditioning: Time Cap 15min 1 Mile Run 75 Air Squats 50 Push-ups Olympic Lifting: Back to percentage-based sets that build in weight....Read More

Warm-up: Strength: 4 sets     1a) Bench Press x 4-4-3-3 1b) Strict Supinated Grip Chest to Bar or Rack Row Pull-ups x 6 reps Conditioning: No Rx today. But, the 10 thrusters should be unbroken straight into the 50ft walk. Then, you can pause to switch arms and go unbroken with the other side as...Read More

Warm-up Conditioning: Taking a little break from Murph Prep today. Last Done 3/31/21 Courtesy of Jennifer Montgomery from 4/30/2012 The Montgomery and The Jmo (scaled version) 100 Double-unders 90 Flutter Kicks* 80 Air Squats 70 Sit-ups 60 Kettlebell Swings** 53/35 50 Burpees 400m Run 30 Box Jump 24/20 *Step down only 20 Power Cleans 135/95...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 – 8 x 70-80% Conditioning: These are meant to be fast and unbroken sets. So, pick a weight on the barbell that you can hold onto for 15-12-9...Read More

Mobility: Shoulders Skill: Strict Muscle-up Progressions Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run, Row, Ski 22 Overhead Walking Lunges with Plate 22 Russian Twists with plate 22 Plate Ground to Overhead 60sec Wall Sit Holding Plate 30sec Dead HangRead More

Barbell Warm-up Olympic Lifting: This is a little bit of a deload/back off week. You only have one rep per minute, so I want them to be very solid mechanically. Each rep should look the same, no degradation of form as you get tired. Keep the same weight for all sets. Take a look at...Read More

Warm-up: Strength: 4 sets  1a) Bench Press x 5-4-4-3 No tempo. Build across the 4 sets. 1b) Supinated Grip Bent Over Row x 8 reps Conditioning: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any...Read More

Warm-up Conditioning: Continuing with Murph prep and adding some running along with a little bit of weight on the squats. Time Cap 18min 50 Front Squats 45/35 800m Run to Post Office 50 Air Squats at the crosswalk 800m Run to CFWP 50 Back Squats 45/35 Skill Finisher: The focus of this section is QUALITY...Read More

Warm-up Strength: Back Squat Every 2:30 x 10min (5 sets)Set 1 – 5 x 75-80% of 1-RMSet 2 – 3 x 85-90%Set 3 – 1 x 90-95%Sets 4-5 – 10 x 65-75% Conditioning: The deadlifts should be challenging in terms or weight, but still be done in 3 sets or less. Stay consistent and steady...Read More