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
Mobility: Quad Rollout and Barbell Smash Midline/Stability: 3 sets Copenhagen Plank x 30-45sec Left leg Kettlebell Suitcase/Waiters Carry* x 80ft each arm Copenhagen Plank x 30-45sec Right leg Ring Dip/Core Complex: 3 reps of: 5sec Lockout Hold + 5sec Lowering/Negative *Heavier kettlebell in lower hand, slightly lighter in upper hand. Knuckles point towards ceiling. ...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 16min (8 sets): Clean Lift Off + Clean + Jerk Dip + JerkSets 1-4: 2 repsSets 5-8: 1 rep Conditioning: The sets of 10 and 8 should be done unbroken. The set of 6 will feel pretty heavy, but try to hold onto that barbell for all 6...Read More
Warm-up Strength: 5 sets 1a) Tempo Bench Press x 3 reps @12X1 2sec active hold at chest 1b) 30sec Bat Wing Hold + 10 Dumbbell Bent-Over Rows @2010 Conditioning: Metcon Mania 50/35 Calorie Assault Bike 40/30 Calorie Row 100 Double-unders 50 Dumbbell Hang Power Snatch* Rx 35/25 Rx+ 50/35 *Split any way as long as...Read More
Group Dynamic Warm-up Conditioning: As we get closer to Memorial Day, we are adding more volume on these movements. As always, your main focus should be on hitting all standards and full range of motion. Do not sacrifice your form and crappy reps for a higher spot on the leader board. 25 Pull-ups 35 Push-ups...Read More
Barbell Warm-up Strength: 4 sets 4 Front Squats @75% immediately followed by 8 Back Squats (same barbell) More reps and a little heavier than last week. Conditioning: 15 Hang Power Snatch 95/65 20 Burpee Box Jump Overs 24/20 20 Toes to Bar 25 Front Squats 20 Toes to Bar 20 Burpee Box Jump Overs 24/20...Read More
Mobility: Wrists & Forearms Skill: Handstand Holds Conditioning: Dumbbell weight should be light due to the hex carry and the goal of staying unbroken on all your reps. Today is not a day to go heavy. As Many Rounds and Reps as Possible in 16min of: 100ft Dumbbell Hex Carry 10 Dumbbell Hang Cleans 15...Read More
Barbell Warmup Olympic Lifting: Every 2min x 16min (8 sets):Clean Lift Off + Slow Pull Clean + Jerk Sets 1-4: 2 repsSets 5-8: 1 rep Clean Lift Off- Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform the slow pull clean. The first pull (ground to just above knee)...Read More
Warm-up Strength: 5 sets 1a) Tempo Bench Press x 4 reps @12X1 1b) Single Arm Dumbbell Row x 6 reps @2111 Conditioning: 2 person team, 1 person working at a time, alternating rounds. As Many Rounds and Reps as Possible in 15min of: 5 Shuttle Runs + 15 Russian Kettlebell Swings No Rx, but 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
