Nasal Breathing Warm-up: As Many Rounds and Reps as Possible in 10min of: 200m Run/Row/Ski or Bike 12/8 4 Push-up to Spiderman 6 Plank Burpee 8 Squat to High Knee Raise 10 V-up or Tuck-up Strength: Every 90sec x 30min (4 sets) of:Station 1 – 20 Dumbbell Bench Presses @ 20X1Station 2 – 10 Lateral...Read More
Warm-up: 200m Run then 3rds of: 10 Shoulder Taps 8 Bird Dog 6 Ring Row 4 Thruster Strength: Thruster 3-3-3-3 *From the rack Conditioning: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-ups Time Cap 11min Last Done 6/17/20Read More
Warm-up Strength: 15min to build to today’s 3RM Tempo Back Squat @41X1 Conditioning: 2 sets for times 40 Alternating Dumbbell Snatches 35/25 30 Toes to Bar or Hanging Knee Raises 20 Alternating Single Arm Devil’s Press 10 Alternating Reverse Lunges holding dumbbell Rest 3min and repeat Or 2 sets for times 40 Alternating Dumbbell Snatches...Read More
Mobility: Glutes and Hips Skill: Pistols Conditioning: As many Rounds and Reps as Possible in 16min of: 300m Run/Row/Ski or 20/16 Bike 20 Med Ball Cleans 20 Straight Leg Raises Holding Ball in Press 20 Walking Lunges holding ball 20 Med Ball Sit-upsRead More
Warm-up Strength: 15-20min to build to a 1RM Deadlift Conditioning: Part 1) Every Minute on the Minute for 8min for Max Reps (2sets): Minute 1 – 15 seconds of Strict Pull-UpsMinute 2 – 30 seconds of Strict Pull-UpsMinute 3 – 45 seconds of Strict Pull-UpsMinute 4 – Rest Part 2) Every 90sec x 3 sets...Read More
Warm-up Strength: 4 sets Elevated Front Foot Dumbbell Split Squats @30X1 x 8 each leg Conditioning: 1000m Row 80ft Front Rack Dumbbell Walking Lunges 40 Ball Slam 20 Deck Squat with ballRead More
PVC Warm-up Strength: Overhead Squat 5-4-3-3-2 Conditioning: No Rx today, but no heavier than 115/75 on the barbell. I want it light enough that you can keep it moving through both the snatches and cleans. Practice your Dubs! No Singles. 3 sets 30sec Hang Power Snatch 30sec Rest 3sets 30sec Double-unders 30sec Rest 3ets 30sec...Read More
Mobility: Wrists and Forearms Skill: Handstands Conditioning: As many Rounds and Reps as Possible in 18min of: 400m Run/Row/Ski or 24/18 Cal Bike 10 Hand Plank Plate Taps 15 Plate Ground to Overhead 20 Plate Overhead Walking Lunges 25 V-ups or Tuck-ups 100m Pinch Plate CarryRead More
Warm-up: 200m Run then 3rds of: 8 Sumo Deadlift with kettlebell @20X1 4 Pop A Squat 8 Deadbug Strength: Deadlift 55% x 8 reps, 65-70% x 6 reps, 75-80% x 4 reps, 85-90% x 2 reps, 90-95% x 1 rep, 95% x 1 rep Conditioning: 600m Run 50 Russian Kettlebell Swings 25 Burpees 600m Run...Read More
