Dynamic Effort Upper Body A. Speed bench press – 9 sets mini band (sets: 3 wide 3 medium and 3 narrow grip with 30 seconds of rest) B. Seated Military Press with DBs 3×8 reps C. Max strict weighted pull ups – 1 min rest in-between 3 sets of 8 reps D. Bent over Barbell...Read More

Mobility work: Shoulder Mobility (lax balls around the scapula and down the spine) Skill Development: HSPU Conditioning Workout: EMOM 10 minutes 5 HSPU Then: 3 position squat snatch Hang x 3 Knee x 3 Floor x 3 15 minutes of workRead More

Dynamic Lower Body A. Practice Kneeling jump to the feet then Jump onto a 20” box then down and back up to a max height box establish 1-RM B. Box squat same as last week except 8 x2 60% barbell weight C. 6 sets of 1 rep Speed Pulls (deadlift) with mini bands 30 seconds...Read More

Max Effort Upper Body A. Reverse Band Bench Press 1-RM (Average/Light bands) B. Close grip bench press 3×8 C. Tricep Roll backs 3×8 reps D. Banded push downs 100 reps E. Conditioning Workout 8 sets of 200 meter sprints – 1 min rest F. Abs/Accessory 3 sets of oblique lunges (60 total) https://www.youtube.com/watch?v=dEQiO4vzAW4Read More

Max Effort Lower Body A. Front Squat 1 RM B. Seated Good Mornings – 3×8 reps C. 4×20 Reverse Hyper D. 100 reps banded leg curls E. Conditioning Workout 15-12-9 for time: Thrusters (115/75 lbs) Pull-Ups F. Abs/Accessory 3 sets of Toes-to-bar max repsRead More

“Farmer Ken” (weather permitting) Farmer Carry 100 meters 15 hammer strikes (to tire) 15 push-ups with hands on the tire 15 Spartans (jump in jump out but no flip of the tire) 15 push ups on the tire 15 hammer strikes Farmer Carry 100 meters 3 rounds.Read More

Dynamic Effort Upper Body 1. Floor Press @70% – 9×3 (varied grips) B. Incline Single Arm DB Press – 3×10 each side per arm, max weight C. One Arm DB Rows – 3×8 D. Wide Grip Chest Supported (Flat) bench Barbell Rows – 4×10 E. Banded face pull – 4×20 F. Conditioning Workout Complete as...Read More

Mobility work: Thoracic Mobility https://www.youtube.com/watch?v=d4gVdkc7i2k Skill Development: Double Unders https://www.youtube.com/watch?v=bWqBG7lklrk Conditioning Workout: “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest The first 8 intervals are KB Swings (44/26) the second 8 are push-ups, the third 8 intervals are sit-ups and the last 8 intervals are squats.Read More

Dynamic Effort Lower Body A. Back Squat @ 55% Bar Weight + 25% Band Tension (light/average bands) Box Squat – 12×2 B. Speed Deadlifts Against Band Tension – 50% Bar weight 6×1 C. Glute Ham Raise – 3×8 D. Conditioning Workout 3 rounds for time: 1 Deadlift (Coaches will help you determine weight) 2 Muscle-Ups...Read More

Max Effort Upper Body A. Floor Press – 2RM B. Close Grip DB Floor Press – 3×8 C. Decline DB Rollback Extensions – 4×10 D. 200 Band Pushdowns E. Banded windmills (standing) – 3×30 per arm F. Conditioning Workout 5 rounds for time: 5 burpees 20 push-ups 20 double unders G. Abs/Accessory GHD Sit-up –...Read More