Blog

A) Conditioning AMRAP 25 with a partner: 100 Calorie Row or Bike 100 Pull-ups 100 Burpees 100 T2B – Goal: Have a plan on how to break sets. One person works – split evenly. Rx+:(C2B Pull-ups) L2: (BA Pull-ups) (Knee Lifts) L1: (Ring Rows) (Abmat Sit-ups) B) Extra Credit Parasympathetic... read more →

Floor Press: Build to a 2RM in 9 sets. Rest 2:00 - Goal: Match 1RM from 12/27 over the course of the 9 sets. Have a plan on how to build in weight. 4 Rounds, for quality: 21 Box Jumps w. step down (24, 20) 15 Barbell Rows (115, 75)... read more →

A) STRENGTH Front Box Squat: Build to a heavy set of 5 in 6 sets. Rest 2:00 - use a parallel box - Goal: Build to a heavy set of 5 in 6 sets roughly 80% of 1RM FRONT SQUAT B) CONDITIONING BP Benchmark #2 AMRAP 8: 15 Deadlifts (225,... read more →

A) STRENGTH Gymnastics Skill Work: - Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session. - Goal: Perform one skill that allows you to focus on improving position/technique. B) CONDITIONING For total rounds: Row 1k Then 7:00 Max Rounds of: 100... read more →

A) STRENGTH Strict Chin ups: 5 x 5-6. Rest 90s-2:00 - BW or add weight - Band assisted - Goal: 5 challenging sets of 5-6 reps. B) CONDITIONING For time: 21-15-9 Push Press (135, 95) 100-75-50 Double Unders *2 Rope Climb after each round - Goal: Slower/consistent effort - avoid... read more →

A) STRENGTH Squat Clean: Build to a 1RM in 10 sets. Rest 2:00 - Sets should look like - 3-3-2-2-1-1-1-1.. - Goal: 5# PR B) CONDITIONING BP Benchmark #1 AMRAP 7: 12 Bar Facing Burpees 6 Squat Cleans (185, 125) - Goal: Hard Effort - 90%. Cleans should be heavy... read more →

A) Conditioning AMRAP 12 with a partner: 15 Power Snatches (115, 75) 15 Calorie Bike or Row 15 T2B Rest 2:00 AMRAP 12 with a partner: 15 Power Cleans (135, 95) 15 Calorie Bike 15 Kipping Handstand Push-ups – Goal: One person works at a time – split work evenly.... read more →

A) STRENGTH AMRAP 10 of: 6-12-25 Protocol for the Triceps Group 1a) Close Grip Bench Press x 6. No rest (transition is rest time). 1b) Rollback Triceps Extensions x 12. No rest. 1c) Banded Overhead Triceps Extensions x 25. Rest 2-3:00 B) CONDITIONING 10 Minute Cycle for Quality Reps: 6-12-25... read more →

A) STRENGTH Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. - Goal - exceed last weeks weight if you're feeling good. B) CONDITIONING 90s Hip Hop For time: 10-8-6-4-2 Squat Cleans (155, 105) 5-4-3-2-1 Rope Climbs Rx+: (185, 125) (Legless Rope Climbs) L3: (135, 95) L2:... read more →

A) CONDITIONING AMRAP 20 with a partner: 30 KBS (53, 35) 30 DB Renegade Rows (50, 35) 30 Calorie Row or Bike 30 DB Hang Power Cleans (50, 35) *One person works - split as desired L3: (45, 30) L2: (35, 25) L1: (30, 20) Rx+ Metcon: 20 Rounds of:... read more →