A) STRENGTH Gymnastics EMOM EMOM 12: Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-ups or 10 DB Push Press Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups... read more →
Jan
27
Jan
26
A) STRENGTH Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00 - Goal - exceed last weeks top weight if you're feeling good. B) CONDITIONING EMOM 10: ODD Minutes: 10 Deadlifts (225, 155) EVEN Minutes: 10 Goblet Squats (70, 53) Rx+:(275, 185) L3: (185, 125) (53, 35)... read more →
Jan
24
A) CONDITIONING In teams of 3: Buy-in: 2 Mile Run Then, 3 Rounds of: 150 Double Unders 90 Wall balls (20, 14) 30 Squat Cleans (135, 95) *One person works. Split as needed. Rx+:(Done in teams of 2) (30, 20) (20 Minutes of Zone 1 Recovery work post Metcon -... read more →
Jan
23
A) STRENGTH 1a) Bench Press: 5 x 5. Rest 45s. - Build in weight each set - Goal - beat last weeks final weight if you're feeling good. 1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s. - 1 challenging weight for all sets - use the same weight... read more →
Jan
22
A) STRENGTH Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00 - Beginner: Focus on technique for all 10 sets. Rx+ extra training: 2) Speed Back Squats: 8 x 3 @60%, every 60s. Use bands or chains if possible. 3) Seated Dynamic Box Jumps: Accumulate... read more →
Jan
21
A) CONDITIONING With a running clock with a partner: 0:00 - 8:00 10 Alt. DB Snatches (50, 35) 10 Air Squats 10/8 Calorie Bike *One athlete completes a full round at a time 10:00 - 20:00 Farmer Carry Relay x 100 Ft. Intervals - AHAP *One athlete completes a full... read more →
Jan
20
A) STRENGTH Gymnastics EMOM EMOM 12: Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-up or 10 DB Push Press - neutral grip Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in Minute 3: 2 Legless Rope Climbs or... read more →
Jan
19
A) STRENGTH Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00 - Beginner: 5 x 5, only adding weight if form permits. B) CONDITIONING AMRAP 12: 8 KB Thrusters (53, 35) or DB Thrusters (50/35) 200 Meter Run *Done with TWO KBS or TWO DB's L3: (45,... read more →
Jan
17
A) CONDITIONING AMRAP 12 in teams of 2: 24 Calorie Row 100 Double Unders 24 Wall balls (20, 14) Rest 2:00 AMRAP 12: 24 Hang Power Cleans (135, 95) 100 Double Unders 24 Calorie Row *One person works. Split as desired. Rx+:(Done Individually) (30, 20) L3: (115, 75) L2: (14,... read more →
Jan
16
A) STRENGTH 1a) Bench Press: 5 x 5. Rest 45s. - Build in weight each set 1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s. - 1 challenging weight for all sets Rx+ Additional Training - Bar Dips: 5 x 10. Rest 60s. - add weight if needed. B)... read more →