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
Mondays workout is below. Here is a preview of the week Monday – August 4🛠️ 1RM Clean & Jerk + 1RM Front SquatStimulus: Max Load / CNS DemandFocus: Barbell mechanics, posture, and top-end strengthOptional lower-body accessory circuit to reinforce squat integrity. Tuesday – August 5🔥 “Samsonite… I Was Way Off!” (2 x 10:00 Intervals) +...Read More
