Warm up: 10min C2 or Airdyne wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 Off The Box 5 x 5 then: Warm up to BW Bench Press if appropriate, if not use weight that works: Bench Press @ BW (or ?) + Burpee 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, […]
Warm up 10min 2 x 8 shoulder openers 3 x 5 wall squats then: do 5 of all the movements in the WO Then: WO “Those Burpees Suck” 10x Pull up+ 20x KB Swing @ 40-62# + 30x box jump @ 24 or 30″ + 40x Proper Push ups + 50x Sit up + 60x […]
10 min warm up C2/AD 2 x 8 shoulder openers 3 x 5 wall squats 2 x 10 goblet squats 2 x 20 kb swing then: 7:00 30/30 Mtn Climbers – rest in plank 2:00 rest 7:00 30/30 Step ups 18/20″ box 2 @ 26# KB do not put KBs down 2:00 rest 7:00 30/30 […]
Warm up 10:00 Airdyne 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m OH walking lunge Then let the games begin: 5x Lunge+ 5x Push Press 20 Laps of the gym While holding a 45# bar or 2x 25# DB, or similar load, do 5x Lunges followed by 5x Push Press, […]
10:00 Warm Up 2 x 8 Shoulder Openers 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps 3 x 5 Knee Jumps Then: Warm up to 70% 1RM Power Clean Then: 8 x 3 Clean @ 70% Then: Finish 4 x 1 min Box Jumps 2:00min rest in between […]
10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 wall Squats Then: Warm up Olympic Complex 6x reps of the following, try not to put the bar down. Deadlift Hang Clean Front Squat Jerk Overhead Squat Snatch 2 rounds @ 55- 95# Then: IWT 10x Clean & Jerk […]
10:00 Warm Up 2 x 5 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 10 DB PP Then: HSPU Ladder 10 – 1 (or handstand Holds) Then: 10x Bench Press + 20x Whip Smash x 5 Then 6:00 30/30 real time based on 500m time or 20/10 Band Sprints […]
10:00 Warm Up 2x 8 Shoulder Openers 3 x 5 Wall Squats Then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat 6x Push Up rest 2:00min btw rounds. 65, 85, 105# Then: 5x Split Squat 2 @ 20/26# KB in Front […]
Warm up: 10min C2 or Airdyne 2 x 10 shoulder openers 3 x 5 wall squats 2 x 10 goblet squats 2 x 10 oh walking lunges then: 100x Front Squat at 65# + 100x Wall Ball @ 20#+ 100x Ball Slam @ 20# 5:00 intermission 500m Row + 25 Plank Pull + 35 Ring […]
10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squat 30m OH Walking Lunge 2 x 10 KB Swing Snatch Then: 10x Dead Lift + 250m Row: 2:00 to complete 6 rounds Then: 15x KB Swing + 60 sec Airdyne: 2:00 to complete 5 rounds cool down […]