Category Archive

Strength: 1RM Deadlift   Workout: L3: 21-15-9 C2B WallBalls *Run 400m after each couplet L2: 21-15-9 Pull-ups WallBalls *Run 400m after each couplet L1: 15-10-5 Pull-ups WallBalls *Run 400m after each couplet   Supplemental: 5×5 Wall Walks –https://www.youtube.com/watch?v=Aprh33Qfmys&feature=kp -Unlike this demo, I’d want less focus on time speed, more on keeping a hollow position. Up top, I want you to …

Strength: 1RM Bench Press   Workout: L3: 10-9-8…3-2-1 Power Clean (165#/115#) Push-up T2B L2: 10-9-8…3-2-1 Power Clean (135#/95#) Push-up Knees 2 Chest L1: 10-9-8…3-2-1 Power Clean (95#/65#) Push-up Sit-ups

Strength: 1RM Back Squat   Workout: L3: AMRAP 15: 200m Run 10x Pull-ups 10x Pistols (5 per) L2: AMRAP 15: 200m Run 10x Pull-ups 15x Jump Squats L1: AMRAP 15: 200m Run 10x Ring rows 15x Squats   Supplemental: 6×5 alternating hollow and arch positions. -Lay on floor, hit a superman/arch, roll over and hollow out. That’s 1. 1 second …

Workout: “The Chief” L3: Max rounds in 3 minutes of: 3x Power cleans (135#/95#) 6x Push-ups 9x Squats Rest 1 minute. Repeat for a total of 5 cycles. L2: Max rounds in 3 minutes of: 3x Power cleans (115#/75#) 6x Push-ups 9x Squats Rest 1 minute. Repeat for a total of 5 cycles. L1: Max rounds in 3 minutes of: …

“Fads come and go, but the barbell remains the same. Respect it accordingly.”   Strength: L3: LBBS 3×1 @ 90%+ L2: LBBS 3×1 @ 90%+ L1: OH Squat 3×8 Med weight   Workout: L3: AMRAP 9: 3 Front Squats (225#/155#) 6 Pull Ups 9 Push Ups L2: AMRAP 9: 3 Front Squats (185#/105#) 6 Pull Ups 9 Push Ups L1: …

Strength: All levels: Bench press 3×8 @ 65%   Workout: L3: 10 rounds of: 3x Deadlifts (315#/205#) 6x Ring Dips 9x Toes to Bar L2: 10 rounds of: 3x Deadlifts (245#/165#) 6x Ring Dips 9x Knees 2 chest L1: 10 rounds of: 3x Deadlifts (185#/105#) 6x Push-ups 9x Sit-ups   Supplementary: 5×5 Wall Walks –https://www.youtube.com/watch?v=Aprh33Qfmys&feature=kp -Unlike this demo, I’d want …

Workout: L3: 2x Rope climb 30x KB Swings (2p/1.5p) 20x HSPU’s 500m 20x HSPU’s 30x KB Swings (2p/1.5p) 2x Rope climb L2: 2x Rope climb 30x KB Swings (1.5p/1p) 20x Hand Release PU’s 500m 20x Hand Release PU’s 30x KB Swings (1.5p/1p) 2x Rope climb L1: 10x Ring rows 20x KB Swings (1.5p/1p) 20x Hand Release PU’s 500m 20x Hand …

Strength: L3:LBBS 3×3 @ 70% 1rm +10# L2: LBBS 4×4 @ 70% +10# L1: Front Squat 3×5 @ 70% +10#   Workout: All Levels: Half the class: 2x 500m row with 1 minute recovery Half the class: 2x 400m run with 1 minute recovery Then: L3: 15x Power cleans for time (135#/95#) L2: 15x Power cleans for time (115#/75#) L1: …

Strength: L3: Deadlift 5×5 @ 70% 1rm +5-10 L2: Deadlift 5×5 @ 70% 1rm +5-10 L1: Deadlift 3×5 @ 70% 1rm +5-10   Workout: L3: 4 rounds: Hold top of Pull Up – 10 seconds Pull Ups – max reps Hold top of Ring Dip in a Muscle-up – 20 seconds Muscle-ups – max reps Handstand Hold – 30 seconds …

Spots are important. Learn how to do it correctly.   Strength: L3: Box Squat 4×2 @ 80% 1rm L2: LBBS 5×1 @ 90%+ L1: OH Squat 2×10 Med weight     Workout: L3: 10 rounds: 100m Sprint 10x KB swings (2p/1.5p) Walk back to starting point L2: 10 rounds: 100m Sprint 10x KB swings (1.5p/1p) Walk back to starting point …