Conditioning: “Goosebumps” Black or RX: with a partner, complete the following. One partner works, while the other rests: 300 Double unders 200 Bodyweight lunges (total) 100 Burpees 400 meter run (both partners run at the same time) Green or Scaled: With a partner, complete the following. One partner works, while the other rests: 300 Single […]
Strength: Strength Option: Deadlift: Complete 1 set of 5 reps @ 80-82% of 1RM Then complete 3 sets of 8 single leg deadlifts with a DB on each leg. Olympic Lifting Option: Power or squat clean: complete 1 set of 3 reps @ 80-82% of 1 RM Then complete: 3 sets of 1 rep of […]
Strength: Strength Option: Bench Press: Complete 1 set of 5 reps @ 80-82% of 1 RM Then complete 3 sets of 8 one arm DB bench press reps on each arm Olympic Lifting Option: Push or Split Jerk: Complete 1 set of 3 reps @ 80-82% of 1 RM Then complete: 3 sets of 5 […]
Strength Work: Strength Option: Back Squat : Complete 1 set of 5 reps @ 80-82% of 1 RM Then complete 3 sets of 8 back racked split squats on each leg. Use 35-45% of 1RM back squat Olympic Lifting Option: Power or Squat snatch complete 1 set of 3 reps @ 80-82% of 1 RM […]
Skill: for 8 minutes, work on the kipping swing for toes to bar First time kippers: Work on creating the “C” and “reverse C” position For folks who struggle linking kipping T2B: Work on the speedometer method. For folks who are efficient on T2B: Work on creating a faster, more efficient swing Conditioning: “Frosted Tips” […]
Conditioning: “Billy Idol” Black or RX: Partner workout! One partner will complete 1 round of the following, while the other rests. Partners will then switch until each partner has finished 5 rounds (10 rounds as a team). Then the partner team will tackle the double unders and mountain climbers! Complete 10 rounds of: Row 10 […]
Strength Work: Strength option: Deadlift: Find 1 RM *if you are not interested in testing your 1 RM, complete the following: 8 reps @ 70% of 1 RM 6 reps @ 75% of 1 RM 4 reps @ 80% of 1 RM 10 reps @ 60% of 1 RM Olympic Lifting Option: power or squat […]
Strength option: Bench press: Find 1 RM *if you are not interested in testing your 1 RM, complete the following: 8 reps @ 70% of 1 RM 6 reps @ 75% of 1 RM 4 reps @ 80% of 1 RM 10 reps @ 60% of 1 RM Olympic Lifting Option: Push or Split jerk: […]
Conditioning: “Frank Sinatra” Black or RX: In 20 minutes, complete as many rounds and reps as possible of: 1 Handstand Push up 5 Squat Cleans 95#/65 10 Toes to bar 15 Box jumps 24”/20 *after every completed round, add 1 rep to the handstand push up Green or Scaled: In 20 minutes, complete as many […]
Strength: Strength option: Back Squat: Find a 1 RM *if you are not interested in testing your 1 RM, complete the following: 8 reps @ 70% of 1 RM 6 reps @ 75% of 1 RM 4 reps @ 80% of 1 RM 10 reps @ 60% of 1 RM Olympic Lifting Option: Power or […]