Warm-up Strength: 4 sets 1a) Dumbbell Squeeze Press x 6@30X1 immediately followed by Banded Triceps Press Downs x 20 reps @30X1 1b) Single Arm Dumbbell Row x 6 each @30X1 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....Read More
Warm-up Strength: Build to today’s 2RM Pause Front Squat @ 33X1 You had a 3RM last week. Try to go a little heavier. Conditioning: 30 Pull-ups 10 Dumbbell Thrusters 50/35 20 Chest to Bar Pull-ups 20 Dumbbell Thrusters 10 Ring Muscle-ups Or 30 Jumping Pull-ups 10 Dumbbell Thrusters 35/20 20 Pull-ups 20 Dumbbell Thrusters 10...Read More
Barbell Warm-up Olympic Lifting: Every 90sec x 8 sets Power Snatch + Hang Snatch Focus on positioning and not load. Work on speed under the bar for the hang snatch. Conditioning: Every Minute on the Minute x 12min 1- 6 Hang Power Snatch Rx 96/65 Rx+ 135/95 2- 12 Wall Balls 20/14 to 10ft 3-...Read More
Mobility: Wrists and Forearms Skill: Handstand Walk Progressions Conditioning: As Many Rounds and Reps as Possible in 18min of 400m Run 30 Russian Kettlebell Swings 25ft Handstand Walk or 3 Wall Walks 20 Goblet Squats 15 Elbow Plank to Push-up TransitionsRead More
Warm-up Strength: 3 sets Deadlift x 12 reps Rest 2min between setsStart your first set around 50% and build. Deadstop at the ground between every rep. Conditioning: 3rds for time 5 Deadlifts 275/185 15 Toes to Bar 35 Air Squats 50 Double-unders Or 3rds for time 5 Deadlifts 185/135 15 Hanging Knee Raises 35 Air...Read More
Warm-up Strength & Skill: Every Minute on the Minute x 12min 1- Strict Pull-ups x 6-8 reps 2- Strict Handstand Push-ups x 6-8 reps 3- High Box Jumps x 4-6 reps *These need to be higher than you normally jump. Focus is on power and explosiveness. Conditioning: Last Done 4/20/21 This is a mental grind...Read More
Warm-up Strength: Take 15min to build to today’s 3RM Pause Front Squat @cfwinterpark33X1 Conditioning: A belated birthday workout for Abe “Macho Man” Ortiz (as per his request). It’s a play on the benchmark CF New England workout called “Macho Man”. Abe is 45 years old, so you’ve got 4 and 5 sets with 400m and...Read More
Eva 5rds 800m Run 30 KBS (70/53) 30 Pull-Ups Partner Eva 5rds 800m Run 30 KBS (70/53) 30 Pull-Ups Runs are 400m relay. Split reps evenly 15/15. One person working at a time. This is a very long and high-volume workout. Your #1 priority is safety, so please choose a version or modification that works...Read More
Warm-up Strength: 4 sets 8 Bulgarian Split Squats @3011 immediately followed by 10 Unweighted Dynamic Bulgarian Split Squats Rest 45sec between legs *Dumbbell farmer’s hold Conditioning: 2 person team. You-go-I-go on rounds. As Many Rounds and Reps as Possible in 12min of: 15/12 Row or Assault Bike 12 Front Rack Dumbbell Lunges Rest 2min As...Read More
