Archives

Warm-up: 3 Rounds of Cindy Mobility: Shoulder distractions, Anterior Smash, Spidermans Strength: 15 minutes to establish a heavy double Conditioning: 15 minute AMRAP of – 200m Run 6 Jerks [...]

Warm-up: Partner med ball toss Mobility: Shoulder band distraction, roll out posterior chain, lacrosse ball to anterior shoulder Challenge: 800m run for time Conditioning: 20 min AMRAP of – [...]

Warm-up: 3-in-3 of Squats, Jumping Jacks, Mountain Climbers Mobility: Banded Posterior Chain Floss, Good Mornings, Russian Babymaker Strength: Squat 6@70%, 6@80%, 3@90%, 2@95% Conditioning: 12 [...]

Warm-up: Partner up for 2 minutes – one partner performs 5 burpee pull-ups while the other performs wall balls Mobility: Roll out T-spine, Sink mobilization, shoulder capsule mobilization [...]

Warm-up: 3-in-3 of burpees, jumping jacks, grasshoppers Mobility: Posterior chain openers Strength: Deadlift 3-3-3-3 Conditioning: For total working time – 100m Run 20 KB Swings 100m Run [...]

Warm-up: Dots (2), walking spidermans, walking quad stretch Mobility: Roll-out T-spine, lax ball to serratus, Sampson stretch Strength: EMOM 8 minutes of Hang Power Snatch, Hang Snatch, Overhead [...]

Warm-up: 3 minute partner medball toss. – 1st min mixed toss – 2nd min squat w/ball – 3rd min toss ball then burpee Mobility: Super front rack, banded distractions, couch [...]

Warm up: 3 in 3 push ups, situps, and grasshoppers Mobility: Anterior smash (chest and shoulders), Sampson stretch, foam roll your tight bits Skill: Goat work – pick from: HSPU, Push-up, [...]

Warm-up: 3-in-3: Jumping Squat, Push-ups, OHS with PVC Mobility: Anterior smash with lax ball, bar hang, wrist openers Strength: EMOM 7 min @ 60-70% of max Clean/Jerk without dropping the bar: 1 [...]

Warm-up: Dots (x2), High Knees, Butt kickers, zombie walk, bear crawl (down) & crab walk back, 15 quick squats Mobility: Russian babymaker, banded spiderman, glute smash with lax ball [...]