Blog

Mar 02

Tuesday 02.03.2020

A) STRENGTH 1a) DB Neutral Grip Bench Press: 4 x 8. Rest 30s. 1b) Elbow out Landmine Rows: 4 x 8-10 each. Rest 30s. - Goal: 4 challenging work sets. Take 1-2 sets to warm-up (do not include these in your 4 work sets count.) B) CONDITIONING AMRAP 15: 15... read more →
Mar 01

Monday 03.02.2020

A) STRENGTH Complex of: 3 Deadlifts 3 Power Cleans 3 Front Squat - Goal: Build to a heavy load in 8 sets. Rest 2:00 - Beginner: Focus on using light loads today for all 8 sets OR Sub a Front Squat performing 5 sets x 5 reps adding weight if... read more →
Feb 28

Saturday 02.29.2020

A) CONDITIONING (20:00 - 60:00) For time with a partner: 50-40-30-20-10 Wall balls (20, 14) Power Cleans (135, 95) T2B Calories Bike or Row or Ski Erg - Goal: One person works - split however desired. Barbell loading should be light and done as sets of 5-7 reps per set.... read more →
Feb 27

Friday 02.28.2020

A) STRENGTH Strict Pull-ups: EMOM as long as possible Minute 1: 1 Rep Minute 2: 2 Reps Minute 3: 3 Reps And so on... - Goal: Complete as many rounds as possible. Keep in mind 10 rounds = 55 reps which is quite high in volume. B) CONDITIONING AMRAP 17:... read more →
Feb 26

Thursday 02.27.2020

A) STRENGTH 1) Box Squat for Speed: 8 x 3 @moderate weight, every 60s. - Goal: Sit back on the box, keep back tight, and explode on each rep. - Parallel box - 15-16" - Wide Stance 2) Sumo RDL with bands pulling forward: 3 x 8. Rest 90s. -... read more →
Feb 25

Wednesday 02.26.2020

A) STRENGTH Skill Work: Choose something that needs work - this can be anything you've been struggling with. B) CONDITIONING Rowing Randy For time: 2k Row 25 Power Snatches (75, 55) 1k Row 25 Power Snatches 500m Row 25 Power Snatches - Goal: Big sets of snatches - 15+ reps... read more →
Feb 24

Tuesday 02.25.2020

A) STRENGTH 1) Push Jerk: 9 x 2. Rest 60s-90s - these should be explosive!! - People can add weight if technique is on point - Experienced - 70% for all sets. 2) Floor Press: Build to a tough set of 6 in 5 sets. Rest 90s. - medium grip... read more →
Feb 23

Monday 02.24.2020

A) STRENGTH Barbell Glute Bridges: 4 x 10. Rest 60s. - Goal: 4 challenging sets that people should feel in their glutes - Glute Hip Thrust can be used if you have enough benches B) CONDITIONING BP Benchmark #5 For time: 30 Front Squats (155, 105) 45 Bar Facing Burpees... read more →
Feb 21

Saturday 02.22.2020

A) CONDITIONING 1) Farmer Carry: Max 100 Ft. Trips in 7:00 - Goal: AHAP - 8+ sets 2) Low Handle Sledpush: Max 100 Ft. Trips in 7:00 - add every other set - Goal: AHAP - 8+ sets 3) Overhead + Front Rack Carry: Max 100 Ft. Trips in 7:00... read more →
Feb 20

Friday 02.21.2020

A) STRENGTH Strict Chin-ups: 4 x submax. Rest 90s. - These are done BW or Partner Assisted Chin-ups - Goal: 4 challenging work sets 2-3 reps short of failure. Denote TOTAL reps achieved. B) CONDITIONING For time with a 20/10# vest: 40-30-20-10 Hand Release Push-ups Air Squats *400 Meter Run... read more →