A. Strength4 sets of:Barbell Hip Thrusts x 5 reps (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Band-Resisted Face Pulls x 15 reps 4 sets with 5 Reps @ that weight B. ConditioningARMAP 7 min 10 Calories of Assault Bike20 Walking Lunges with KB/DB Farmer’s Carry 2 […]
warmup : Parallette Shoot-ThroughsGlute Bridges Paloff Side Steps x 4-5 each side Then… A. Strength 4 sets of eachStation 1 – Dumbbell Bench Press x 5-6 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps Station 3 – 30 meter Bottom’s Up Kettlebell Carry – 15 meter each arm B. Conditioning Every 4 […]
A. Strength EMOM 20 minutes (5 sets): Minute 1 – Goblet Squat x 6 reps Minute 2 – V-Ups x 20 reps Minute 3 – ValSlide Leg Curls x 6 reps Minute 4 – Hollow Rock or Hold x 40 seconds B. Conditioning For time: 75 Wall Ball Shots (20/14 lbs) 50 Calories of Assault […]
Warm-Up. 1 Set:Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side A. Skill for 12 min Every 90 sec 1: Shrimp Squats x 5 each leg 2: one arm ring row x […]
A. StrengthBuild to a Heavy Complex:1 Pausing Front Squat (2 Seconds)1 Front Squat inbetween sets 4 sets of Scap Ringrows 8-10 reps B. ConditioningEMOM 21 min 1: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats (Cindy) 2: 15/10 cal Row3: 20 DB Pushpress
A. Strength work up to a 5 RM Frontsquat then 4 sets with 5 Reps @ that weight B. ConditioningFor time:Every 4 minutes, for 20 minutes (5 sets) for times:16 Single-Arm Kettlebell Snatches (8 Left; then 8 Right)16 Kettlebell Swings16 Alternating Reverse Lunges with Kettlebell Goblet Hold
warmup build in: wall Slides Turkish Get-Ups Kettlebell Windmill Then… A. Strength3 setsStation 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @slowdecentStation 2 – Dumbbell Z-Press x 6-8 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 secondsStation 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning3 […]
Warmup:then Static Hang Bird Dogs Wall Climbs Shuttle Runs B. Conditioning AMRAP 40 minutes of:40/30 Calories of Assault Bike/Row/Ski40 Double-Unders40 Walking Lunges with DB/KB Farmer’s Hold (24/16 kg)40/30 Calories of Assault Bike/Row/Ski 40 Double-Unders20 Plyo Push-Ups to Plate
0. Warmup Warm-Up. Three Sets:20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)10 seconds rest20 seconds of Single-Arm Plank (right)10 seconds rest20 seconds of Hold in Bottom of Squat10 seconds rest20 seconds of Single-Arm Plank (left)10 seconds rest20 seconds of Assault Bike/Row/Ski (build in intensity each set)10 seconds rest B. Conditioning […]
A. Warm-Up. Warm-Up.build in:Straight-Leg Sit-Ups (arms locked out in overhead position) Stiff-Leg Sumo Deadlifts Rotational Ball Slams (into floor or wall) A. Strength 4 sets of Station 1 – Dumbbell Death March x 12 reps Station 2 – Barbell Hip Thrusts x 12 reps Station 3 – Side Plank Hold x 30 seconds each side […]
A. Strength ( 20 min) Front Squat (test your 1 RM)*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95% Rest 2 minutes between sets. B. Conditioning (15 […]
A. Strength3 sets of:Barbell Z-Press x 8 reps Weighted Strict Pull-Up x 8 reps Reverse Dumbbell Flies x 10-12 repsAb-Wheel Rollout x 8-10 reps B. ConditioningFor time:30/20 Calories of AB/Row/Ski20 Strict Handstand Push-Ups30 Dumbbell Push-Ups40 Dumbbell Push Presses30/20 Calories of AB/Row/Ski
warmup build in: hip warmupinternal & external rotation A. StrengthEMOM for 20 minutes (4 sets):Minute 1 – 45-Second Wall SitMinute 2 – 45 seconds of Goblet SquatsMinute 3 – 45 seconds of Banded Good MorningsMinute 4 – 45 seconds of Strict Pull-UpsMinute 5 – 30-Second L-Sit (accumulated time) B. Conditioning AMRAP 7 minutes following the […]
Warmup: Prep for perfect Hip Hinge then Static Hang Bird Dogs Wall Climbs Dragon Flags Shuttle Runs A. Strength 4 sets Station 1 – Romanian Deadlift x 6-8 repsStation 2 – Tall Box Jumps x 5 reps (AHAP and soft as as possible) Station 3 – Strict Knees to Elbows x 8 reps Station 4 […]
0. Warmup 3-5 minutes of Foot Mobility Drills Pec Activation with Pec Stick or Medicine Ball Kettlebell Halos Followed by… A. Movement Prep & Priming 2 Sets of KB complex with Each Arm: if KB touches ground 2 Burpees Single-Arm Floor Press x 6 Single-Arm Extended Hip Bridges x 6 Turkish Get-Ups x 3 Front […]
A. Warm-Up. Warm-Up.build in:Supinated Grip Static Hang Perfect Stretch Pronated Grip Static Hang Bear Crawl Plank Shoulder Taps Scapular Pull-Ups Wall Climbs Frog Jumps B. ConditiioningEvery 5 minutes, for 30 minutes (6 sets) for times:10 Strict Pull-Ups15 Toes to Bar20 Push-Ups25 Wall Ball Shots (20/14)
Warmup: 2-3 rounds1 small round run10 KB Press10 KB Swings10 KB Row10 KB Thruster60 Seconds of Plank Kick Throughs with Hand Tap A. Strength: Three sets of:Max Reps of Right Arm Dumbbell PressImmediately Followed By…Max Reps of Right Arm Dumbbell Push PressImmediately Followed By…4 Längen Right-Arm Overhead CarryRest 60 Seconds, then REPEAT with the Left Arm.After […]
warmup build in clampshell holds banded side walks anything for glute activation A. Strength3 sets of:Tempo Front Squat or Front-Racked KB Squat x 5 reps @ 6seconds decent and 2 sec in bottomRest 2-3 minutes B.For time:1200 Meter Run30 meter Walking Lunges with DB/KB Farmer’s Carry800 Meter Run30 meter Walking Lunges with DB/KB Farmer’s Carry400 […]
warmup build in: Banded Good MorningsBird Dogs Wall Climbs Burpee Broad Jumps some running skills Then… A. StrengthEvery 90 seconds, for 18 minutes (3 sets of each):Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @slow decent controlled get up Station 2 – Hollow Hold or Rocks x 45-60 secondsStation 3 – Reverse Snow Angels […]
Warmup: A. Strength 4 sets of: Russian Step-Ups x 10 reps each leg Dumbbell Bench Press x 8-10 reps 100-Meter Front-Racked Kettlebell Carry Rest 30 seconds B. Conditioning AMRAP 12 minutes of: 30 Air Squats 10 Alternating Single-Arm Dumbbell Snatches2 Wallclimbs