Strength and Conditioning 3 sets of: 10 strict press + 1 farmers walk + 10 deadballs to shoulder *rest 90 seconds between rest Gymnastics Conditioning (Shoulder Focus) 30 second hs hold + max effort strict hspu / kipping hspu *1 min rest between sets Workout of the Day Couplet from hell 21 – 15 – […]
Strength EMOM 10 Min EMOM 1st – 8 Overhead Squats 2nd – 8 – 12 strict chin ups Straight into Core Conditioning EMOM 10 Min EMOM 1st – 15 Toes To Bar 2nd – 20 KB Swings Workout of the Day 15 Min AMRAP 2 Gate Runs Then 5 rounds of Cindy Cindy = 5 […]
Leg Conditioning Part 1 – working up to heaviest weight on complex x 3 sets 10 front squats + 10 front rack lunges Part 2 – working up to heaviest weight on complex x 3 sets 10 Romanian deadlifts + 20 front rack lunges Conditioning Interval Focus 3 mins on : 1 min off x […]
Conditioning EMOM 20 Minutes 1st – 20 Wall Balls 2nd – 15/10 Calories on Assault Bike / Rower 3rd – 20 KB Swings 24/16 4th – 15 Back Squats 70/45 Workout of the Day “Barbell Junkies” Cash In: 24 lateral burpees Then, 3 rounds 12 hang cleans 60/35 12 shoulder to overhead 60/35 12 front […]
Cardiovascular Conditioning In Teams of two 1. Max Calories on Rower in 9 Minutes, switching every 30 seconds (Hard sprints) Straight into 2. Max Gate Runs in 9 Minutes Straight into 3. Max Calories on Assault Bike in 9 Minutes Anaerobic Workout Diane 21 – 15 – 9 Deadlifts 100/70 HSPU
Barbell Conditioning 1. EMOM 10 Minutes 1 Clean Pull + 1 Power Clean + 1 Full Clean + 1 Split Jerk 2. EMOM 5 Minutes 6 TnG Clusters (Squat Clean Thrusters) Workout of the Day 5 Rounds For Time 50 Double Unders 10 Pull Ups 15 Burpees 20 Pistol Squats
Front Squat Strength 1. 6 sets x 2 reps at approximately 85% of 1 rep max, 3 second pause at the bottom 2. 2 sets x 7 reps at 70% of 1rm 3. 1 set x max reps in 1 minute at 50% of 1 rep max Workout of the Day 15 Min AMRAP 1 […]
Conditioning Workout Mega Workout 6 Rounds For Time 100 Double Unders 12 Sumo deadlift high pulls 60/35 10 Hang Cleans 60/35 8 Shoulder to overhead 60/35 6 Bar Muscle Ups 4 Full Snatches 60/35 2 Gate Runs 42 Min Time Cap
Shoulder Strength 3 sets 10 Strict Press Superset with 30 Second HS Hold Superset with Max Effort Chin Ups Leg Strength 3 sets 20 Back Rack Lunges Superset with 20 Weighted Pistol Squats Workout of the Day 3 Rounds For Time 10 Strict Pull Ups 20 KB Swings 32/20 30 Box Jump Overs 24″/20″
Overhead Squats 10 – 7 – 5 increasing weight each set 5 – 4 – 3 increasing weight each set 3 – 2 – 1 increasing weight each setFlight Simulator Warm Up Double Unders 10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10 *Double unders must be […]