Warm-up Strength: 4 sets 1a) Barbell Front Rack Reverse Alternating Lunges @2111 x 12 reps 1b) Squeeze Chest Press x 6 reps @3131 1c) Horizontal Ring Row @2012 x 6-8 reps Conditioning: 1000m Run 40 Alternating Hang Dumbbell Snatches 400m Run 40 Single Arm Dumbbell Walking Lunges Steps (20 L arm/20 R arm) Rx 35/25...Read More

Warm-up Strength: Front Squat 6×70%, 4×75, 4×80%, 3×85% Conditioning: Two person team 5 sets each 10 Thrusters 95/65 10 Bar Facing Burpees 30 Double-unders Overall Time Cap 20minRead More

Mobility: Lats Skill: Rope Climbs Conditioning: For those of you signed up for The Open- today should be an active recovery day. Take it at 70% and make sure you feel ready to go tomorrow. Option 2 is a good way to get a sweat and some blood flow without stressing the central nervous system....Read More

Warm-up Strength: Deadlift 8×50% 6×60% 4×70% 2×75% 2×80% Conditioning: As Many Rounds and Reps as Possible in 3min of: 7 Dumbbell Push Press 7 Toes to Bar 7 Double Dumbbell Snatches 7 Toes to Bar Rest 2min and repeat for a total of 4 rounds. *Start each set where you left off. Rx 35/25 Rx+...Read More

Warm-up Strength: 3 sets 1a) Bulgarian Split Squats @2111 x 6 each leg immediately followed by 10 Unweighted Jumping Split Squats Rest 60sec between legs 1b) Toe Presses x 30-45sec 1c) Side Plank Reach Thru’s x 30aec each side Conditioning: 45/30 Assault Bike Calories 30 Front Rack Reverse Dumbbell Lunges 30 Box Jump Overs 24/20...Read More

Warm-up Strength: Every 2:30 x 4 sets Front Squat 6×65%, 6×70%, 4×75,4×80% Conditioning: Every Minute on the Minute x 9min (3 sets) 1- Power Clean x 6 reps 2- Thrusters x 7 reps 3- Chest to Bar Pull-ups x 8 reps Rest 3min then, 3rds for time 6 Power Cleans 7 Thrusters 8 Chest to...Read More

Barbell Warm-up Barbell Cycling: Every 90sec x 6 sets Sets 1-3: 3 Hang Power Snatch + 3 Overhead Squats Sets 4-6: 2 Hang Power Snatch + 2 Hang Squat Snatch  Conditioning: “DG” As Many Rounds and Reps as Possible in 10min of: 8 Toes to Bar 8 Dumbbell Thrusters 12 Dumbbell Walking Lunges Rx 35/25...Read More

Mobility: Ankles Skill: Pistol Progressions Conditioning: Every Minute on the Minute x 20min 1- 15-20 Russian Kettlebell Swings + Hollow Hold in remaining time 2- 10 Alternating Pistols or Cossack Squats + 5-10 Plank Burpees 3- Run, Row, Bike, Ski x 60sec 4- RestRead More

Warm-up: CO2 Tolerance Walk- 200m, Then 2rds of: 5 Romanian Deadlifts, 5 Muscle Clean and Press, 5 Front Squats, 5 Thrusters Increasing CO2 tolerance helps build aerobic capacity. When you hold your breath, carbon dioxide rises in the blood and signals to your brain to breathe. The more sensitive you are to carbon dioxide, the...Read More

Warm-up Strength: 3 sets 1a) Dumbbell Bench Press x 8 @30X1 immediately followed by Banded Triceps Press Downs x 20 reps @30X1 1b) Strict Pull-ups x 8 reps immediately followed by Straight Arm Banded Lat Pull Downs x 20 reps @30X1 1c) Single Leg Romanian Deadlifts x 8 each leg Slow and Controlled. Do not...Read More