Nasal Breathing Warm-up: As many Rounds and Reps as Possible in 8min of: 200m Run/Row/Ski 8 Squat to High Knee Raise 6 Ring Row or Ring Pull-up 4 Push-up to High Knee Crunch 2 Strict Toes to Bar @3111 Strength: 3 setsDumbbell Bench Press x 6 reps @ 20X1Dumbbell Floor Press x 12 reps...Read More
Warm-up Strength: 4 sets 3 Front Squat + 4 Back Squat Perform 3 front squats, rack the bar and immediately begin 4 back squats with the same weight Conditioning: Optimus Prime (Courtesy of CompTrain) Last done 6/8/20 As many reps as possible of Wall Balls in 7 minutes. On the Minute- 5 Deadlifts Rx+ 225/155...Read More
Mobility: Ankles Skill: Double-unders *If you are proficient at double-unders, set the clock for 10min and perform 10 sets of 30sec Unbroken Double-unders + 30sec Plank Hold Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 20 Ball Slam 20 Russian Twist with Ball 20 Med Ball Clean (w/ slam ball)...Read More
Warm-up Strength: Deadlift 50% x 8 reps60% x 6 reps70% x 4 reps80% x 2 reps90% x 1-2 reps Conditioning: As Many Rounds and Reps as Possible in 18min of: 1000m Run Buy-in then, 10 Pull-ups 10 Lateral Burpees Over the Dumbbells (2 DBs side by side) 10 Dumbbell Front Squats Rx 35/25 Rx+ Chest...Read More
Warm-up: 200m Run then 3rds of: 4 Ring Row @2012 4 ½ Kneeling Dumbbell Press each 4 Single Dumbbell Overhead Walking Lunges each Strength: Push Press 3×85% 2×90% 1-2×90-95% Conditioning: Monday Pump Sesh Every 2min x 30min (3 sets)Station 1 – Bulgarian Split Squat x 8 reps each @ 30X1Station 2 – Strict Handstand Push-Ups...Read More
Mobility: Hamstrings and Glutes Skill: Turkish Get-ups Conditioning: Option 1: As Many Rounds and Reps and Possible in 16min: 2 Wall Walk 4 Push-up to High Knee Crunch 6 Plank Burpee 8 Goblet Squat 10 Single Arm Alternating Russian Kettlebell Swings 12 Reverse Alternating Lunges holding kettlebell 14 Straight Leg Raises holding kettlebell 16 Calorie...Read More
