Warm-up Conditioning: 100 Wall Ball w/ 1min rest You MUST rest for 1min after any break or pause. Score is total time to complete 100 reps including the mandated rest. 20/14 both to 10′ target Time Cap 10min Strength: 4 sets Rest 2min between sets 3 Front Squats @70-75% immediately followed by 6 Back Squats...Read More
Mobility: Hips Skill: Turkish Get-ups 5min technique review, then build to a 3 rep “max” on each arm. Keep this under control with solid form. Conditioning: As Many Rounds and reps as Possible in 18min of: 400m Run/Row/Ski 10 Ball Slams 20 Straight Leg Raises holding ball in press 20 Walking lunges holding ball 20...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 16min (8 sets): Slow Pull Clean + Jerk Sets 1-4: 2 repsSets 5-8: 1 rep The first pull (ground to just above knee) will be at half speed. Once you get to low thigh/just above the knee, then explode through the second pull. Really focus on hitting triple...Read More
Warm-up Strength: 5 sets 1a) Tempo Bench Press x 3 reps @32X1 1b) Supinated Grip Bent Over Row x 8 reps Conditioning: For total time: 100 Double-unders 20 Alternating Dumbbell Snatches 16 Lateral Burpees Over the Dumbbell Rest 1min 50 Double-unders 10 Alternating Dumbbell Snatches 8 Lateral Burpees Over the Dumbbell 50 Double-unders 10 Alternating...Read More
Warm-up Strength: Every 90sec x 24min (4 sets) of:Station 1 – Dumbbell or Kettlebell Front Squats* x 6 reps @4141Station 2 – Wall Walks x 5 reps + Handstand Hold in remaining 60secStation 3 – Walking Lunges** x 16-20 repsStation 4- Ring Pull-ups x 6-8 reps + Hollow Hold in remaining 60sec *At 10sec a...Read More
Warm-up Conditioning: “Fran” 21-15-9 Thrusters 95/65 Pull-ups 7min TIME CAP Fran is supposed to be FAST. You need to understand what weight and pull-up variation will produce the right stimulus. Intensity is key here- how hard can you push yourself and not give in to that buildup of lactic acid. This is one of those...Read More
Mobility: Ankles Skill: Pistol Progressions Conditioning: Every Minute on the Minute x 20min 1- 20 Russian Kettlebell Swings + Plank Hold in remaining time 2- 12-16 Alternating Pistols + Hollow Hold in remaining time 3- 3-5 Wall Walks 4- Row, Bike, or Ski x Max Cals 5- RestRead More
Warm-up Strength: 5 sets 1a) Tempo Bench Press x 4-4-3-3-3 @32X1 1b) Strict Supinated Grip Chest to Bar or Rack Row Pull-ups x 6 reps Conditioning: 50/35 Calorie Assault Bike Then, 30 Toes to Bar/Hanging Knee Raises 100m Run 20 Toes to Bar 200m Run 10 Toes to Bar 300m RunRead More
Warm-up Strength: Thruster 4-4-3-3-3 Conditioning: Rx 35/25 Rx+50/35 As Many Rounds and Reps as Possible in 3min of: 12 Dumbbell Power Clean 12 Dumbbell Push Press 12 Dumbbell Front Squats Rest 2min As Many Rounds and Reps as Possible in 3min of: 9 Dumbbell Front Squats 9 Dumbbell Push Press 9 Dumbbell Power Clean Rest...Read More
