Skill Based Warm-up: Empty barbell or PVC pipe only. Suggested nasal breathing. Every 4min x 12min (3sets) 250/200m Row 10 Overhead Squats 10 Back Rack Lunges Conditioning: 1000/800m Row 750m Run 50 Single Arm Overhead Walking Lunges (25R/25L) 25 V-ups   Rx 35/25 Rx+ 50/35Read More

Warm-up Strength: These do not have to be unbroken sets, so make them difficult. If you are proficient, add weight to pull-ups or deficits to strict handstands. Every Minute on the Minute x 10min 1- Strict Pull-ups x 7-9 reps 2- Strict Handstand Push-ups x 7-9 reps Conditioning: Every Minute on the Minute for 16min...Read More

Warm-up Strength: Back Squat Every 2:30 x 5 sets Set 1 – 5 reps @ 75-80%Set 2 – 3 reps @ 85-90%Set 3 – 1 rep @ 90-95%Sets 4-5 – 6 reps @ 80-85% Conditioning: As Many Rounds and Reps as Possible in 15min of: 1 Round of “Nate” 300m Run Nate = 2 Ring...Read More

Mobility: Shoulders and Lats Skill: Rope Climbs Conditioning: As Many Rounds and Reps as Possible in 20min of: 600m Run/Row/Ski 20 Walking Lunges holding ball* 15 Straight Leg Raises holding ball in press position 10 Med Ball Clean** 1 Rope Climb *Use a med ball, slam ball or even a sandbag and go as heavy...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 20min (10 sets) Mid-Thigh Clean + Front Squat + Jerk Set 1 = 2 reps @ 50%Set 2 = 2 reps @ 55%Set 3 = 2 reps @ 60%Set 4 = 2 reps @ 65% Set 5 = 2 reps @ 70% Set 6 = 2 reps @...Read More

Warm-up Strength: Every 90sec x 27min (3 sets):Station 1 – Heavy Kettlebell Farmer’s Carry x 60secStation 2 – Squeeze Chest Press x 10 reps @3030Station 3 – Ball Slams x 20 repsStation 4 – Hanging Knee Raises x 15 reps @ 2111Station 5 – Biceps Curls x 12 reps @3011 Station 6 – Weighted Ab-mat...Read More

Group Warm-up Conditioning: For the past couple of Monday’s, we’ve focused on strict pull-up and strict handstand push-up development. Now, we are combining them into a longer workout with other movements. No scoring today. Pick a rep scheme that you can complete with at least 15sec of rest before moving to the next station. Go...Read More

Warm-up Strength: Back Squat Every 2:30 x 5 setsSet 1- 5 reps @ 75-80%Set 2- 3 reps @ 85-90%Set 3- 1 rep @ 90-95%Sets 4-5- 8 reps @ 70-80% 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 U.S....Read More

Mobility: Hips Midline/Stability: 4 sets Copenhagen Plank x 30sec each Donkey Kicks* x 10 Kettlebell Suitcase/Waiters Carry x gym length each way Plank on Low Rings x 30sec *These are for quality, not for speed. Make each one a deliberate attempt. Conditioning: As Many Rounds and Reps as Possible in 15min of: 400m Run/Row/Ski 12...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min (6 sets):Mid-Thigh Clean + JerkSet 1 = 2 reps @ 70%Set 2 = 2 reps @ 75%Set 3 = 1 rep @ 80%Sets 4-6 = 1 rep @ 85% Conditioning: You had a long one on Monday. Today should be fast and furious. The weight should be...Read More