Little different format today. We will start with a 20 minutes strength and stick jump EMOM then go into a pull up piece. Body Heat and Mobility:30/:30 Active Pigeon Stretch:30/:30 Samson Lunge:15/:15 PVC Front Rack Mobility:30/:30 Band-Assisted Lat Stretch General Warm-Up2 Sets: For Quality8 Barbell Romanian Deadlifts8 Tall Muscle Cleans8 Scapular Pull-Ups8/8 Single Arm Ring...Read More
Mondays workout is a below the weekly preview Monday– September 22Overhead Squats + “Helanasty Re-Test”Strength: 8 Sets x 1 Rep @ 70%+Conditioning: “Helanasty” – Dumbbell Snatch + Run + Overhead SquatsTuesday – September 23Clean Complex + High Box Jumps, Strict Pull-Up Strength ProgressionWeightlifting: Power Clean Complex + High Box JumpsWednesday – September 24High Intensity Muscular...Read More
Workout 115 Minutes – split how you want25 Cal Ski1 Yoke Carry10 sandbags over your yokeWorkout 212 Minutes Alternating rounds with a partner (scale back movements and/or by doing 5,6,7, or 4,5,6 reps)6 Buprees over your bar 7 snatches 95/658 toes to barWorkout 310 Minutes for both partners to find max weight in 1 round...Read More
8am35 Minutes Amrapteams of 3Partner 1-100M Bear hug Farmer CarryPartner 2-Row For CalsPartner 3 Ski for Cals*switch spots when Partner 1 gets back AND EVERYONE does 5 burpees at every switch9amWarm-Up2 Sets: For Quality10/8 Calorie Row6 Inchworm Push-Ups10 Deep Lunge Mountain Climbers10 Alternating V-Ups10/7 Calorie Echo ConditioningFor Calories :4 Sets4:00 AMRAP20/15 Cal Row10 Single Arm...Read More
Mobility Prep and Activation:30/:30 Active Pigeon Stretch:30/:30 Couch Stretch:15/:15 Quadruped Spinal CARS:30 Glute Bridge Iso HoldGeneral Movement Prep2 Sets: For Quality8/8 Single Leg Barbell Romanian Deadlifts6 Inchworm Push-Ups10 Down Dog to up Dog6 Hollow Rocks6 Arch RocksSpecific Deadlift Prep10 Deadlifts @ 40%5 Deadlifts @ 50%3 Deadlifts @ 60%Get to Working LoadsDeadlift- StrengthEvery 3:00 x 4...Read More
General Warm-Up2 Sets, For Quality200m Run10m A Skips10m B-Skips2x (10m/10m) Lateral Shuffle1:00 Row (:30 Easy / :20 Moderate / :10 Hard)Row Skill Work2 Sets-30sec Arms Only Rowing-30sec Body and Arms Only Rowing-30sec Legs and Body Only (straight arms)-:30sec Low Stroke Rate-15sec High Stroke Rate:30sec @ Goal Pace“Breakage” 4 Sets, Each for Max Distance6:00 AMRAP800m RunMax...Read More
Mobility Prep and Activation1:30 Bike (:30 Easy, :30 Moderate, :30 Hard):30/:30 Active Pigeon Stretch:30/:30 Quadruped Adductor Rock Backs:30/:30 Couch Stretch General Movement Prep2 Sets: For Quality16 Glute Bridge March10 Goblet Cossack Squats (light KB or DB)8/8 Reverse Lunges (bodyweight)10 Alternating V-Ups:15 Hollow HoldSpecific Squat Prep10 Back Squats with Empty Barbell3 Back Squats @ 50%3 Back...Read More
Body Heat and Mobility:30/:30 Active Pigeon Stretch:30/:30 Samson Lunge:15/:15 PVC Front Rack Mobility:30/:30 Band-Assisted Lat Stretch General Warm-Up2 Sets: For Quality10 Scapular Pull-Ups8/8 Single Arm Ring Rows20 Bear Plank Shoulder Taps10 Alternating Down Dog Toe Touches10 Alternating Single Arm Kettlebell SwingsBarbell Primer:10 Empty Barbell Push Press5 Push Press @ 50%3 Push Press @ 60%3 Push...Read More
Monday’s workout is below but here a preview of the week. Monday – September 15Power Clean Progression + Posterior Chain ChipperStrength: Power Clean Wave Build (3-2-1) from 70% to 85%+Conditioning: “Enter Sandman” – 500m Row + Power Cleans + Box Jump OversTuesday – September 16Push Press & Upper Body Muscular EnduranceStrength: 4 Sets of Push...Read More
Teams of 2Wod 114 Minutes Run 200 Together30 Partner wall balls6/4 Rope climbs or 10 pulls Wod 211 Minutes- split how you want 20 Toes to bar14 Single DB devil pressWod 3 (cap of 10 minutes)50 Clean and jerks 185/125**at 0:00 Start with 6 synchro burpees over your bar, max reps of clean and jerks...Read More
