Whiteboard Brief: Warm Up: 3 Rounds :30 Jumping Jacks :30 Inch Worms (no push-up) :30 Reach Backs (standing, wide legs, reach behind feet, then up overhead) :30 Boot Strap Squat :30 Wall Shoulder Stretch (Forearms on all, walk feet back, drop head down past arms) Build: Back/Core 3-4 sets 8-12 ea/ side Single Arm Bent...Read More
Whiteboard Brief: With a Partner! *If you are working out solo cut all the reps in half For time.. Split However… 100 SA DB Clean and Jerks for Time (13 Min Cap) (each teammate has their own DB) Every 25 reps… complete 30 Airsquats each *1 Partner works at a time on the DB Clean...Read More
Whiteboard Briefs and Demos: In Gym: https://youtu.be/VaCVPWE27vk At Home: https://youtu.be/ZTEKp4XkYUA Gymnastics Strength: Toes 2 Bar Skill Work: EMOTM x 4 Mins :20 Hollow Hold EMOTM x 4 Mins :20 Arch Hold EMOTM x 4 Mins 7 Scap Pullups + 7 Airsquats Conditioning: For Time… 13 Min Cap 10-9-8-7-6-5-4-3-2-1 Toes 2 Bar Double DB/KB Squats Comp:...Read More
In Gym https://youtu.be/qWJr03sF1-A At Home: https://youtu.be/iLIFGzTvCR0 Strength: Every 2:30 x 5 sets (12:30) 5 Tempo Bench Press (21X1) immediately into 10-15 Close Grip Pushups *Scale pushups to a box or band assisted to get at least 10 reps each set* Build: 3 sets: (10 mins) 10 DB Skull Crushers 8-10 Ring Bicep Curls rest :90...Read More
In Gym: https://youtu.be/WO5gnu1PRAs At Home: https://youtu.be/xd_v9BS5JQY Strength: Chin Up Progression: Every 2:30 x 6 sets (15 mins) 6 Chinups *Add a band as needed or scale to Inverted Barbell row with 22X2 Tempo Conditioning: 9 Min AMRAP: 10 KB Sumo DL High Pulls 35 Double Unders 15 Situps Comp: 70/53, 50 Double Unders Fitness: 53/35,...Read More
Whiteboard Briefs and Movement Demos: In Gym: At Home: Conditioning: For Time…. 20 Min Cap… 18-15-12-9-6 HSPU Front Squats Burpees Comp: 155/105, Strict HSPU Fitness: 135/95, Kipping HSPU GPP: 95/65, DB Push Press Health: 65/45, DB Push PressRead More
Online/At Home Version In Gym Briefing/Movement Demo Conditioning (24 mins Total) E. 90 secs x 4 sets: (6:00) 10 KB Box Step Overs (1 KB) (AHAP) *Aim for a box or stack of plates that puts your knee in line with your hip crease Rest 3:00 (stack boxes out of the way) E. 90 secs...Read More
With a Partner!! Each Athlete will have their own barbell! Partner Running Jackie…. with a twist! Against 16 Mins… Complete the following: Round 1: 800m Run 50 Barbell Thrusters (45/35) 20 Pull ups Round 2: 800M Run 25 Barbell Thrusters (45/35) 40 Pull ups Comp: 15 Bar Muscle Ups for RND 1, C2B for Round...Read More
Strength: Push Jerk Every 90 secs x 6 sets: 3 Push Jerks *Increase wt for the first 3 sets and then stay there for the remainder Conditioning: 9 Min AMRAP: 9 Shoulder 2 Overhead 12 Box Jumps 15 KBS Comp: 135/95, 24/20, 70/53 (Murican) Fitness: 115/80, 24/20, 53/35 (Murican) GPP: 75/55, 20/16, 44/30 (Russian) Health:...Read More
Gymnastics Strength: Chin Ups Every 2:00 x 5 sets 6-8 Chinups *Add a band as needed or scale to Inverted Barbell row with 22X2 Tempo Conditioning: 10 Rounds for Time (16 Min Cap) 5 Toes 2 Bar Run 100 Meters 3 Deadlifts Comp: 365/250 Fitness: 265/180 GPP: 185/135, V Ups or Toes 2 Target (above...Read More