General Prep and Mobility2 Sets:200m Run or 250/200m Row:30/:30 Couch Stretch:30 Quadruped Adductor Rock Back5/5 Samson LungePrimerPerform @ 80-85% Effort200m Run10 Air Squats200/150m RowWorkoutTake 5 minutes to go over air squats and get everyone squatting good. We would rather see 30 slower high quality air squats than 30 crappy ones. Move with intention. “Billy’s Big...Read More
Mobility Prep and Activation2:00 Cardio Choice:30 Puppy Dog Pose:15/:15 Overhead Lat/Tricep Stretch2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso HoldGeneral Movement Prep2 Sets: For Quality10 Deep Lunge Mountain Climbers5 No Jump Burpees8 Dual Dumbbell Romanian Deadlifts8 Dual Dumbbell Curl to PressSpecific Push Press Prep and Build1 Clean Lift Off + 1 Slow Power Clean...Read More
Mobility Prep and Activation:30/:30 Banded Lat Stretch:30 Cat Cows + :30 Quadruped Spinal CARS:30 Down Dog Calf Gas PedalsGeneral Movement Prep3 Sets: For Quality:30 Jump Rope (Single Unders / Double Unders / Boxer Shuffle)6/6 Single Arm Upright Rows6/6 Single Arm Strict Press8 Bar Kip Swings:15 Tuck L-HangSpecific Push Press Prep and Build5 Empty Barbell Push...Read More
New Cycle starts this week. This 8-week cycle is built to develop raw strength, barbell proficiency, and bodyweight control by progressing from the technical foundations we built in the Achilles cycle. Structured into two progressive 4-week blocks—with a deload at the end of each—Hercules is designed to push athletes toward new levels of performance while...Read More
Sunday Funday! Grunt work editionPartners- split how you want10 Minutes14 sandbag cleans to your shoulder28 wall balls 30/20 Wod 210 MInutes30 ski15 Double Db devil press Wod 3-15ish minute capFor time20 toes to bar25 shoulder to overhead 135/9530 Cleans 155/10535 deadlifts 185/135Row 200035 deadlifts30 cleans25 shoulder to oh20 toes to barRead More
8am40 MinutesTeams of 33 200m runs (each person run ones)50 cal ski50 cal row***between each station complete 30 cals on the bike9amWarm-Up: 10 minutes For Quality 1:00 Cardio Choice 20 Lateral Line Hops 10 Alternating Reverse Lunges5 Inchworm Push-Ups 10 Alternating Scorpions Conditioning 5 Sets 90 second AMRAP 12 American Kettlebell Swings 12 Line Facing Burpees -Max Calorie ski 3:00 Rest b/t...Read More
Body Heat & Mobility Flow400m Run:20/:20 World’s Greatest Stretch10 Arm Circles Forward & Backward10 Air Squats:20 Hanging Dead Hang or Scap Pull-Up Hold:30 Wrist & Forearm Stretch (on floor) General Prep2 Sets:4 Burpees6/6 Dumbbell Hang Muscle Snatch8 Scapular Pull-Ups + 8 Bar Kip Swings10 Barbell Overhead Squats Specific Barbell Primer2 Sets w/ Empty Barbell3 Position...Read More
General Prep3 Sets: For Quality12 Alternating Box Steps8/8 Single Leg Barbell Romanian Deadlift10 Barbell Sumo Stance Good Morning12 Alternating V-Ups10 Banded Overhead PressSpecific Prep3-4 Sets2-4 Sumo Deadlifts3-5 Strict Press4-6 Alternating Dumbbell Step-Ups4-6 GHd Sit-Ups or modification Building towards working weights and movement patterns**** you can sub out the sumo deadlift for regular deadlift *** its...Read More
General Prep2-3 Sets: For Quality300/250m Row10 Kettlebell Deadlifts10 Deep Lunge Mountain Climber8 Scapular Pull-Ups8 Ring RowsStrength Test0:00 – 2:00 Max Unbroken Strict Pull-Ups2:00 – 7:00 Max Ring Rows*Rx : Body at Parallel to the FloorCoaching Notes, Strategy, and Goals The focus here is to choose an option for the Strict Pull-Ups that allows for 4+...Read More
