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030716

Context: Competition Mobility: Hip (playlist video here) Strength: 3-3-3-3-3 Deadlift (5 sets of 3 reps, increase weight with each set - go as heavy as possible by the last set). Super Set: 5x5 single arm ring row (5 sets of…

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030616

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging bench press triple. Metabolic Conditioning: “Scully and Mulder” 25 minute AMRAP (as many rounds as possible), partner workout 30 Bench Press…

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030516 – 16.2

Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13…

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030416

Context: Competition Mobility: Shoulder (playlist video here) Strength: 5×3 Push Press – 6 of 14 (5 sets of 3 reps, same weight across, approximately 70-75% of max). Instructional Video Here. Super Set: 5×5 dumbbell lunge or split squat (5 sets of 5 reps, same weight…

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030316

Context: Mental Toughness Mobility: Shoulder (playlist video here) (before the skill) and Ankle (playlist video here) (before Evasion) Skill Practice Warm Up: Spend 10 minutes working on ring dip and muscle up progressions (rings). Metabolic Conditioning: “Evasion” Cover as much distance as possible in…

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030216

Context: Practice Mobility: Shoulder (playlist video here) Strength: 6×2 Push Press – 5 of 14 (6 sets of 2 reps, same weight across, approximately 70-75% of max). Instructional Video Here. Super Set: 6×4 dumbbell lunge or split squat (6 sets of 4 reps, same weight…

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030116

Context: Competition Mobility: Ankle (playlist video here) Metabolic Conditioning: “The Shed” For Time Rope Climbs (Performance*: 3, Athletic: 2, Health: 6 rope lay downs) 600m Row 30 Overhead Squat (Performance: 95lbs, Athletic*: 55lbs, Health: 35lbs) 600m Run 30’ right arm, 30’ left arm…

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022916

Context: Practice Mobility: Hip (playlist video here) Strength: 5-5-5-5-5 Back or high bar box squat (5 sets of 5 reps, increase weight with each set – go as heavy as possible by the last set). Super Set: 5×3 ‘ring outs’ with 3-5 second pause…

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022816

Context: Mental Toughness Mobility: Shoulder (playlist video here) Skill Practice Warm Up: After a good dynamic warm up, spend 8 min working up to a max height box jump from sitting. Strength: 7x1 Push Press – 4 of 14 (7 sets of 1 rep,…

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