Warm-up Strength: Every 90sec x 24min (4 sets) Station 1 – Squeeze Chest Press x 10 reps @ 3030 Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020Station 3 – Double Kettlebell or Dumbbell Push Press x 10 reps + ISO Overhead Hold for remainder of 60secStation 4 – Weighted Wall Sit...Read More

Warm-up Strength: Every 2min x 8min (4 sets) Tempo Front Squat @32X1 x 3-4 reps *Focus is the tempo, not the load. Hold yourself to the actual tempo and don’t bail out because it’s too heavy. Conditioning: 5 rounds against a 2min Clock for Max Reps with 1min Rest Between Rounds 1- Strict Handstand Push-ups...Read More

Warm-up Strength: Overhead Squats 4-4-3-3-2 Conditioning: 15 Hang Power Snatch 15 Lateral Burpees Over the Barbell 20 Front Squats 20 Lateral Burpees Over the Barbell 25 Hang Power Clean 25 Lateral Burpees Over the Barbell Rx 95/65 Rx+ 135/95Read More

Mobility: Hips Skill: Pistols Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 80ft Kettlebell Suitcase-Waiter’s Carry (each way) 14 Med Ball Cleans 12 Straight Leg Raises Holding Ball in Press 10 Alternating Pistols Finish: 2 sets 40sec Hang Sequence Rest 60secRead More

Barbell Warm-up Olympic Lifting: Every 2min x 16min (8 sets) Clean + JerkSet 1 = 2 reps @ 55%Set 2 = 2 reps @ 60%Set 3 = 2 reps @ 65%Set 4 = 2 reps @ 70% Set 5 = 1 reps @ 75% Set 6 = 1 reps @ 80-85% Set 7 = 1...Read More

Warm-up Strength: Every 2:30min x 10min (4 sets) Front Rack Dumbbell Walking Lunges x 16 reps Conditioning: 500/400m Row 30 Russian Kettlebell Swings 53/35 30 Kettlebell Goblet Squats 30 V-ups 30 Single Arm Overhead Dumbbell Walking Lunges 35/25Read More

Warm-up Conditioning: Every Minute on the Minute x 20min 1- 5-8 Strict Pull-ups + 10 Air Squats 2- 5-8 Strict Handstand Push-ups + 10 Alternating Pistols/Cossack Squats/Curtsy Squats 3- 60sec Max Calories on Row, Bike or Ski 4- Rest Finish: 2-3 sets IYTW’s x 8 each Couch Stretch Against Wall x 45sec each legRead More

Warm-up Today’s focus is the squat. If you have been following the cycle, it’s time to test a new max. If you are newer to the gym, please get with your coach in regard to picking out a rep scheme and weights that work for you. Strength: Back Squat Set 1 – 5 reps @...Read More

Mobility Midline/Stability: 4 sets 1a) Copenhagen Plank x 30sec each side 1b) Donkey Kicks x 10 1c) Plank on Rings x 45sec Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 20 Hand Plank Plate Taps 20 Straight Leg Raises Holding Plate in Press Position 20 Walking Lunges Holding PlateRead More

Barbell Warm-up Olympic Lifting: Every 2min x 16min (8 sets)Slow Pull Clean + Jerk Set 1 = 2 reps @ 55%Set 2 = 2 reps @ 60%Set 3 = 2 reps @ 65%Set 4 = 2 reps @ 70% Set 5 = 1 reps @ 75% Set 6 = 1 reps @ 80% Set 7...Read More