Warm-up Conditioning: Against a 4min clock for 4 sets: 500/400m Row 6 Single Arm Alternating Devil’s Press Max Reps Single Dumbbell Box Step Overs Rest 2min Rx 35/25 Rx+ 50/35 Strength Accessory: 3 sets 30-45sec L-sit or Knee Tuck Hold on Boxes 20 Single Arm Dumbbell Overhead Walking Lunges (10 each arm) 30sec Side Plank...Read More

Warm-up Strength: Same as last week to continue to work on progressions. If it’s easy, add weight and/or deficit. Every Minute on the Minute x 10min 1- Strict Supinated Grip Chest to Bar Pull-ups x 5-8 reps 2- Strict Handstand Push-ups x 5-8 reps Conditioning: As Many Rounds and Reps as Possible in 18min of:...Read More

Warm-up Strength: Back Squat Set 1 – 5 reps @ 75-80%Set 2 – 3 reps @ 85-90%Set 3 – 1 rep @ 90-95%Sets 4-5 – 10 reps @ 65-75% Conditioning: 600m Run 50 Double-unders 40 Russian Kettlebell Swings 70/53 30 Toes to Bar 20 Deadlifts 275/185 Or 600m Run 50 Double-unders 40 Russian Kettlebell Swings...Read More

Mobility: Shoulders Midline/Stability: Turkish Get-ups 5min review then 3×3 each arm Conditioning: Every Minute on the Minute x 20min 45sec of work, 15sec of rest 1- Wall Walks 2- Rope Climbs 3- Parallette Pass Thrus x 5 reps then L-sit Hold in remaining time 4- BikeRead More

Barbell Warm-up Olympic Lifting: Every 2min x 12min (6 sets):Mid-Thigh Clean + Jerk Set 1 = 2 reps @ 65%Set 2 = 2 reps @ 70%Set 3 = 1 rep @ 75%Sets 4-6 = 1 rep @ 80% Conditioning: “Garen” As Many Rounds and Reps as Possible in 3min of: Karen As Many Rounds and...Read More

Warm-up Strength: 4 sets Romanian Deadlift + Dead Stop Bulgarian Split Squat @4111 x 5 each leg Conditioning: 2 person team As Many Rounds and Reps as Possible in 8min of: 12/8 Calorie Row 6 Lateral Burpees Over the Erg Rest 2min As Many Rounds and Reps as Possible in 8min of: 10 Reverse Dumbbell...Read More

Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Supinated Grip Chest to Bar Pull-ups x 5-8 reps 2- Strict Handstand Push-ups x 5-8 reps Conditioning: 3rds of Cindy 12 Dumbbell Clusters 3rds of Cindy 9 Dumbbell Clusters 3rds of Cindy 6 Dumbbell Clusters Rx 35/25 Rx+ 50/35Read More

Warm-up Strength: 15min to build to today’s 2-RM Tempo Back Squat @ 41X1(same tempo as last week, but your goal should be to go 4-5% heavier this week) Conditioning:   10 Deadlift 50 Air Squats 8 Deadlift 40 Air Squats 6 Deadlifts 30 Air Squats 4 Deadlifts 20 Air Squats 2 Deadlifts 10 Air Squats...Read More

Mobility: Thoracic Opening Midline/Stability: 3 sets 1) Heavy Kettlebell Suitcase Carry x gym length each arm 2) Supine Plank x 45-60sec https://www.youtube.com/watch?v=Q3Wt41pRJSc 3) Bottoms Up Kettlebell Carry x gym length each arm 4) Plank Punch on Elbows x 10 + 30sec Elbow Plank https://www.youtube.com/watch?v=y45y9kjh9so Conditioning: 2-person team 250m Row or 200m Run with partner in...Read More

Warm-up: 400m Run then 3rds of: 10 Box Step-ups 10 Med Ball Clean 10 Deadbug Holding Wall Ball 10 Hanging Knee Raises with 3sec lowering Conditioning: Last done 7/8/21 “Filthy Fifty” 50 Box Jumps (24/20) 50 Jumping Pull-Ups 50 Kettlebell Swings (53/35) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35) 50 Back Extensions-...Read More