Leg Conditioning Working up to a heaviest complex with the below complex: Front Squat + Thruster Complex 10 + 10 8 + 8 6 + 6 5+ 5 3 + 3 *Between each set perform 15 butterfly chest to bar pull ups or 15 pull ups or no banded pull ups Workout of the Day […]
Conditioning 20 Min EMOM 1st – 20 Wall Balls 2nd – 16/10 Cal Assault Bike or 16/12 Cal Row 3rd – 12 Back Squats 4th – 8 Bar Muscle Ups Sprint Finisher Style Workout For Time 25 Back Squats 60/40 25 Bar Facing Burpees 25 Ring Dips 2 Gate Runs 25 Ring Dips 25 Bar […]
Aerobic Conditioning Split up into teams of two: Part 1: 1:1 work rest ratio with a partner performing 250/200m Sprints on Rower x 10 Rounds Each Part 2: 1:1 work rest ratio with a partner performing 1 gate sprint x 10 rounds with a partner Conditioning Finisher 1 Min Max Effort For Reps: – Push […]
Strength Supersets 3 sets of: 20 Front Rack Reverse Lunges Superset with 30 Second Single Leg Gluteal Bridge/Side *No Rest Between Sets 3 sets of: 20 Floor Press Superset with Max Effort Chin Ups Workout of the Day 3 Rounds For Time 16 Deadlifts 100/70 12 Burpee Box Jumps 24″/20″ 8 Bar Muscle Ups/5 Bar […]
Barbell Cycling 5 Min EMOM 5 Hang Squat Cleans 80/50 Straight Into 5 Min EMOM 5 TnG Clean and Jerks 80/50 Straight Into 2 Min Max Effort Squat Clean Thrusters Workout of the Day 15 Min AMRAP 10 – 20 – 30 – 40 etc. KB Swings Box Jump Overs 24″/20″ Toes To Bar Weapon
Front Squats (Tempo Strength + Explosive Strength) 1] 3 sets of tempo (1310) 5 reps at one weight, approximately 70% of 1 Rep Max of Front Squat 2] 3 sets of building up to a heaviest with tempo (1510) 1 rep 3] 2 sets of 3 at heaviest weight in part 2 Conditioning Workout For […]
Back Squats 7 Sets x 5 Reps at 70% of 1 rep max back squat Tempo (3310) 3 seconds on way down, 3 second pause, 1 second way up, no pause at top *Between each set perform 10 KB Squat Jumps Workout of the Day 12 Min AMRAP 7 Thrusters 60/35 7 Sumo Deadlift High […]
Strength Conditioning 3 Sets of: 4 Push Press + 8 Push Jerks Superset with Max Effort Kipping Handstand Push UpsTabata Core Conditioning 20 Seconds On : 10 Seconds Off x 8 Rounds at Each Station * Opposite Leg/Arm V-Sis * Plate Crunches (Above head) Workout of the Day 3 Rounds For Time 2 Gate Runs […]
Strength Complex 3 sets of following superset: 10 Barbell Reverse Lunges 10 Barbell Back Rack Lunges 10 Stiff Leg Deadlifts 30 Second Chin Over Bar Hold + Max Chin Ups 30 Second Ring Hold + Max Ring Dips *No Rests Conditioning Workout In Teams of 4 Complete 200 Wall Balls 200 Calorie Row 200 KB […]
Barbell Cycling 10 Minute EMOM 6 Hang Power Snatches + 3 Overhead SquatsStraight into EMOM 5 Minutes 6 TnG Full SnatchesSprint Endurance Workout 5 Rounds For Time 1 Gate Run 12 Push Jerks 70/45 18 Toes To Bar 24 Pistol Squats *1 min rest between rounds Solid