Author Archives: admin

AM 10 min bike, low intensity + 10 min self directed flow/locomotion (hip flow, ido squat, lunge matrix, GHD variations) + 10 min ski, low intensity + 10 min self directed flow/locomotion (try to include some hanging/crawling variation in the … Continue reading →

A – Ring trace transitions x 4-5 controlled reps (with feet on ground) into bottom of dip support hold ALAP, rest 3 min x 3 setsThese were a lot harder than I expected B – Top to top DB alternating … Continue reading →

A – Power clean x 1/Push press x 3 – find tough load of this complex225 Grinded this one out a little more than I probably should’ve  B – Front Squat @ 2121 tempo x 5, rest 3 min x … Continue reading →

A – Clean grip deadlifts with bands (keep arms long) – 10 sets of 3, rest 60 sec185 Focused on speed here  B – Straddle tripod to headstand with controlled toe touches x 3, rest as needed x 4-5 sets … Continue reading →

45 min steady effort (60-70% RPE, should be able to hold a conversation throughout)Air bike 20 cals 50 single unders 5 strict pullups Row 20 cals 5 snatch grip BTN sots press with empty bar with 2 sec pause overhead/rep … Continue reading →

5-6 min DB front rack lunge skill work (only if elbow allows to do this with no pain. play around the with the vertical stack, and try to smooth out the movement, i think that there is a good chunk … Continue reading →

A – Power clean x 1/Front squat x 3 – new set every 2 min x 5 225-235-245-255 (hit the brakes just in time to keep it a power, so I did my last two sets here) second set received … Continue reading →

12 min bike @ 300 watts Done, got more to the mid 300’s towards the back end + 1-arm half kneeling KB OH hold in external rotation x 30 sec/side 1-arm hang from rings 8-10 sec/side Side plank from elbow … Continue reading →

A – Below the knee hang squat clean doubles – new set E2MOM x 6, moderate load, crisp245 across  B1 – Clean pulls x 3, rest 15 sec 305 across  B2 – Seated tall box jump/step down x 1.1.1.1, rest … Continue reading →

Bar facing burpee skill/pacing work – do 4 sets of 10 reps, with 2 min rest between, work on finding consistent pace and efficient footwork tried two different style of burpee, my end goal on all was to turn and … Continue reading →