Warmup: 20/20
Strength: Bench 40-45 reps in 20 min
Alt A: 20 minutes aerobic work
Jog (400/800m)
Jumprope
Ride Bike
Rower
Warmup Circuits
Conditioning: 4 rounds for time
12 goblet squats
2 pushups
12 kb swings
2 pushups
6 goblet squats
Rest [...]
Warmup: 20/20
Strength: Squat, 40-45 reps in 20 min @working weight
(Add weight from last week and/or decrease time. Use any downtime after reps completed to roll out)
Pullup Work: Deadhang Handfuls or Pullup Project Step Set
Conditioning: “Together Alone”
21-15-9
DB Clean and Press
DB Swing
Warmup: 20/20
Extended Warmup: Deficit Deadlift
Strength: Deadlift
20-25 reps in 20 min, aim for doubles every 2 minutes
Conditioning: Triple James Paul (w.2 partners)
Rounds of
1 min db snatch (switch arms often)
1 min burpees
1 min jumprope
Warmup: 20/20
Strength: Bench Press, 40 reps in 20 min (light, 60-70% to begin with)
Shoulder Prehab and Overhead Position: Five to Stay Alive
1) B-T-N Presses
2) Band Pullaparts
3) Ring Rows
4) Upper Back and Lat Rollout
5) Plate Raises
Conditioning: 5 min AMRAP
10 [...]
Warmup: 20/20
This Freeze Frame Moment Can’t Be Wrong: 5 rounds, more and more and more
Strength/Strength Endurance: Squat
40 reps in 20 minutes @somewhere around 60-70%. Start light with this one, this will be our squat progression for much of the summer focus.
And I Freeze: 18-12-6-12-18
DB Clean & Press/Arm
Click here to read more! →
Warmup: 20/20
This Is The Day To Bench: Practice, Be Glad In It
Strength: Bench Press, Find It
(Start at 95/65/35, triples, up by 5 or 10 lbs each time)
Strength2: Deadlift, Vato Loco
(Start at 185/135/95/65, doubles, up by 10 or 20 lbs each time)
Conditioning: 30-20-10
KB Swings
[...]
Get Social
