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Stop the Sit-Ups: How to Rethink Midline Training and Build an Enviable Core

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Monday

Fitness

Strength

Back Squat 5-3-1-1-1

Conditioning

 AMRAP 16 mins:
12 OHS, 95/65lbs.
8 Burpees over the bar

 

 Sport

A. Back Squat 5×6@70%+10lbs.


B. AMRAP 16 mins:
12 Single-arm DB OHS, 50/35lbs.


8 Burpee Box Jump overs, 24/20″
*alt. arms each round*


C. Every 3 mins for 18 mins:
20 sec- AB Sprint
20 sec- max bar muscle-ups

 

Today’s Link – Stop the Sit-Ups: How to Rethink Midline Training and Build an Enviable Core

Don’t Eat Less, Eat Smarter

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Friday

Fitness

Conditioning

– 0-7 mins –
5RM Thruster (from the ground)
– 10-15 mins –
AMRAP 5 mins:
10 Front Rack Lunges, 95/65lbs.
10 Pullups
– 18-30 mins –
For time:
60 Wallball Shots, 20/14lbs.
40 T2B
20 Cal. Row
10 Muscle-ups

 Sport

A. – 0-15 mins –
Back Squat 7×3@85%+5lbs.
– 18-30 mins –
For time:
60 Wallball Shots, 30/20lbs.
40 T2B
20 Cal. Row
10 Muscle-ups


B. EMOM 10 imins:
5 Clean & Jerks, 135/95lbs. 

Today’s Link – Don’t Eat Less, Eat Smarter

Meal Prepping—The Key to Keeping Your Diet Goals

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Thursday

Fitness

WOD OF THE WEEK

Conditioning

 

AMRAP 20 mins:
20 Alt. DB Snatches, 50/35lbs
20 Box Jumps, 24/20″
20 Burpees

 Sport

WOD OF THE WEEK

A. AMRAP 20 mins:
20 Alt. DB Snatches, 50/35lbs
20 Box Jumps, 24/20″
20 Burpees


B. EMOM 7 mins:
3 tng Power Snatches@155/105lbs.


C. Every 3 mins for 18 mins:
20 sec- AB Sprint
20 sec- max bar muscle-ups 


Today’s Link – Meal Prepping: The Key to Keeping Your Diet Goals

Don’t Have Strict Pull-Ups? Try Mixing These 2 Variations into Your Routine

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Wednesday

Fitness

Strength

A1. Seated Strict Press 5-5-5-5-5
A2. Weighted Pullup 5-5-5-5-5

Conditioning

 3 rounds for time:
12/9 cal. AB
15 Thrusters, 95/65lbs.

 Sport

 A. Back Squat 6×4@80%


B. 3 rounds for time:
12/9 cal. AB
15 Thrusters, 95/65lbs.


C. For distance:
Run 5 mins
*Rest 3 mins X 3*
**use a runnning app to record distance**

Today’s Link – Don’t Have Strict Pull-Ups? Try Mixing These 2 Variations Into Your Routine

10 Signs You’ve Found Your Perfect Lifting Partner

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Tuesday

Fitness

Strength

Back Squat 2RM

Conditioning

“Bear Complex”
5 sets of the sequence-
7 rounds of:
1 power clean
1 front squat
1 push jerk
1 back squat
1 push jerk
*compare 6/1/16*

 Sport

 A. Back Squat 5×6@70%


B. “Bear Complex”
5 sets of the sequence-
7 rounds of:
1 power clean
1 front squat
1 push jerk
1 back squat
1 push jerk
*compare 6/1/16*


C. EMOM 21 mins:
Min 1- 8 Strict HSPU (use deficit if 8 is too easy)
Min 2- 12 T2B
Min 3- 10 C2B Pullups


Today’s Link – 10 Signs You’ve Found Your Perfect Lifting Partner

Dumbbell Overhead Squat: Exposing Mobility Sins in the Highest Level Athletes

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Thursday

Fitness

Strength

EMOM 7 mins:
3 Snatches *building*

Condtioning

10-9-8-7-6-5-4-3-2-1 reps for time:
OHS, 95/65lbs.
C2B Pull-up

 

 Sport

A. DB Strict Press 5-5-5-5-5


B. 10-9-8-7-6-5-4-3-2-1 reps for time:
OHS,135/95lbs.
C2B Pull-up


C. EMOM 10 mins:
Even- 15 Sec. AB Sprint
Odd- 6 Bar Muscle-ups

 


Today’s Link – Dumbbell Overhead Squat: Exposing Mobility Sins in the Highest Level Athletes