Archives

Warm-up & Mobility: 15 minutes Skill: Rowing instruction 15 minutes – please review: http://www.concept2.com/indoor-rowers/training/technique-videos. We saw a bunch of inefficient [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 8 min EMOM at 65% – High Hang Clean, Above the Knee Clean, From the Floor Clean Conditioning: For total rounds and miscellaneous [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 20 minutes to work to a heavy double Conditioning: Partner up to count and encourage each other. “Annie” 50-40-30-20-10 reps for time (10 [...]

Warm-up & Mobility: 15 minutes Strength: Squat – 25 minutes to establish a 1RM – 5@60%, 3@70%, 2@80%, 1@90%, 1@105% – if the last rep looks good and does not feel maximal, [...]

Warm-up & Mobility: 15 Minutes Conditioning: For total rounds and reps – 3 rounds – 3 minutes of rest between each round. 9 TTB 6 Burpee-box jumps (24/20″) 3 Wall walks  

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 5@60%, 5@65%, 2×5@70% Conditioning: “Spice Girls” from CFNE 3 rounds at each movement before moving to the next [...]

Warm-up and Mobility: 15 minutes Strength: Deadlift 5×5 at 85% of 5RM – rest 2 minutes between each set Conditioning – 1 min each for 5 rounds SDHP with KB (24/16k) Double-unders [...]

Warm-up and Mobility: 15 Minutes Strength: Snatch complex – EMO2M increasing in weight for 5 rounds – 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat Conditioning: 5 RFT of – [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 5@60%, 5@65%, 5@70%, 5@75% Conditioning: For time – 21 Wall Balls (20/14lb) 9 Muscle-ups (or 15 C2B Pull-ups and 15 Ring dips) 15 Wall [...]

Next week we are completing our Squat cycle! Because we are maxing out some lifts next week, this week is a DELOAD week with a focus on form and lighter loads to allow your body to recover for [...]