Archives

Pre-Work Box Jumps 4×2 Increase height from last week *for height. No rebounding jumps Fitness, Performance Strength 1.a. 4×2 Front Squat (pause 3 seconds @ the bottom) *rest 2-3 Minutes 1.b. 4×2 [...]

Fitness, Performance Gymnastics Ring muscle up work 3 sets 4-7 strict ring pull-ups + 4-7 toes to rings + 2-4 ring muscle ups **Scale to kipping ring pull-ups, toes to rings and then 2 ring [...]

Fitness, Performance Strength 1. 10 min: 2 pull up + 3 push up + 2 single leg squats to box *not for time, just find a rhythm and keep working 2. 15 min to establish a 1 rep max power clean [...]

Fitness, Performance Strength Take 15 minutes to build to a heavy 3 rep Hang Power Snatch Fitness, Performance Workout 11.5 – AMRAP – 20min 5 Power clean – 145/100# 10 Toes to bar 15 Wall Balls 20/14#

Fitness, Performance Strength 1. 4×3 Snatch Balance Rest 2:00 between sets 2. Every minute on the minute for 10 minutes: Even: Step Up 6/side *scale up to front rack weighted Odd: 1 Arm Offset [...]

Pre-Work Tabata rounds of each: a. Flutter kicks b. sit-ups c. mtn climbers (12 mins of work) Fitness, Performance Workout 3 Rounds for time of: 800m Run 21 Air Squats 15 Push Ups 9 Hang power [...]

Fitness, Performance Strength 15 min to establish a 1 rep max Power Clean + Push Jerk Fitness, Performance Workout Complete as many rounds and reps as possible in 15 minutes of: 10 Double KB [...]

Fitness, Performance Skill Kipping toes to bar Kipping pull ups Fitness, Performance Workout 40 Rounds for time: 10 Double unders 5 Russian kettlebell Swings 32/24kg 3 Toes to bar *Partners [...]

Fitness, Performance Strength BIG Monday 1. 4×3 Box Jump *for height, no rebounding jumps 2a. 4×2 Front Squat rest 2-3 min between sets control the lowering phase and explode up. ~80% of max 2b. [...]

Fitness, Workout “The Seven” 7 Rounds for time of: 7 L-seated DB Press 7 Thrusters 95/65# 7 Knees to chest 7 Deadlifts 205/135# 7 Burpees 7 KBS 24/16kg 7 Jumping Pullups Performance, Workout “The [...]

Fitness, Performance Strength 8x sets of: 1 Snatch Grip High Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch *rest 1-2 min between Fitness Workout 21-15-9 Front Squat 135/95# Kettlebell Swings [...]