Perform in Order: Strength: 3 sets -- 10 alternating KB seated press (5 each arm), 5 strict pull ups, 30 seconds max rep banded tricep pushdowns Conditioning: 3 rounds of: 500m row, 100 double unders, 50 wall balls (20/14) Scale levels II and … [Read more...]

This week we are publishing our Premium Competition and Masters Programs on the blog! If you follow the blog consistently you'll see the increased amount of detail and direction. Complete in Order Strength: Jerk balance: 30-40/5*3 sets 2 Jerk Dips … [Read more...]

Perform in Order: Strength: take 12 minutes to work to a heavy front squat single (NOT A MAX) Skill: for time -- 50ft handstand walk, 30 strict hspu, 50ft hs walk, 20 deficit hspu (3"), 50ft hs walk, 10 deficit hspu (6"), 50ft hs … [Read more...]

This week we are publishing our Premium Competition and Masters Programs on the blog! If you follow the blog consistently you'll see the increased amount of detail and direction. Complete in Order Strength: Muscle Clean: 30-50/4*3 sets Clean from … [Read more...]

This week we are publishing our Premium Competition and Masters Programs on the blog! If you follow the blog consistently you'll see the increased amount of detail and direction. Complete in Order Strength: Muscle Snatch: 30-50/5*3 sets Snatch from … [Read more...]

Perform in Order: Strength: take 12 minutes to work to 85% deadlift single Conditioning: 5 rounds of: 400m run, 20 GHD sit ups, 10 deadlifts (255) Scale Level II: 4 rounds, use 225 Scale Level III: 4 rounds, use 185, ab mat sit ups … [Read more...]

This is a restorative week. Have fun with whatever you do. If you want to go for hike, go for a hike. Play a game. Enjoy yourself. We start our off-season cycle next Monday. All workouts are suggestions. Complete in Order Strength: A) Find 5 RM Power … [Read more...]

This is a restorative week. Have fun with whatever you do. If you want to go for hike, go for a hike. Play a game. Enjoy yourself. We start our off-season cycle next Monday. All workouts are suggestions. Complete in Order Strength: A) 5 sets of 5: … [Read more...]

This is a restorative week. Have fun with whatever you do. If you want to go for hike, go for a hike. Play a game. Enjoy yourself. We start our off-season cycle next Monday. All workouts are suggestions. Complete in Order Strength: A) 3 sets of … [Read more...]