Blog

19/10/2020

MONDAY STRENGTH ON A 15:00 RUNNING CLOCK… Find 10RM Back Squat WORKOUT AMRAP x 12 MINUTES 100m Row/Ski 8 Back Squats@50/35kg 6 Hang Power Cleans@50/35kg TUESDAY STRENGTH ON A 12:00 RUNNING CLOCK… Find 10RM Strict Press WORKOUT EVERY 2:00 x 6 SETS 15 Box Jump Overs@24/20″ 10 Push Press@60/40kg WEDNESDAY STRENGTH ON A 15:00 RUNNING… Read more »

12/10/2020

MONDAY STRENGTH 8-8-8-8* Strict Press *Start moderate-heavy and end heavy. WORKOUT EVERY 3:00 x 5 SETS 25 Wall Balls@9/6kg 20 Toes to Bar TUESDAY STRENGTH 8-8-8-8* Deadlift *Start moderate-heavy and end heavy. WORKOUT FOR TIME: 600m Run 30/25 Cal Row 30 Deadlift@90/60kg 400m Run 20/15 Cal Row 20 Deadlift@100/70kg 200m Run 10/8 Cal Row 10… Read more »

05/10/2020

MONDAY STRENGTH 6-6-6-6* Deadlift *Start and end heavier than last week. WORKOUT EMOM – 4 MINUTES 12/10 Cal Bike Into… EMOM – 3 MINUTES 10 Deadlifts (Athlete Choice)* Into… EMOM – 4 MINUTES 12/10 Cal Bike Into… EMOM – 3 MINUTES 10 Deadlifts *Weight should be moderate-heavy to heavy. TUESDAY STRENGTH 3 SETS FOR QUALITY… Read more »

OCTOBER 2020

So heading into October, we continue on down the road to a 10RM for our Deadlift, Back Squat, and Strict Press. The first week of the month will actually be the halfway point of our strength cycle. We have 2 weeks of sets of 6’s and then we make the climb back up through sets… Read more »

28/09/2020

MONDAY STRENGTH 4 SETS* 5 Single Arm DB Push Press + 4 Single Arm DB Push Jerk + 3 Single Arm DB Split Jerk -Rest As Needed b/t Sets- *Complete complex on right side and immediately complete complex on left side. WORKOUT EMOM x 14 MINUTES MIN 1 – 8 DB Shoulder to OH (Athlete Choice)* MIN… Read more »

21/09/2020

MONDAY STRENGTH Every 2 Minutes x 6: 1 Snatch Grip Deadlift + 1 High Hang Power Snatch + 1 Hang Power Snatch WORKOUT 4 SETS 50 Double Unders 10 Hang Power Snatch@50/35kg 200m Run -Rest 1:00 b/t Sets- TUESDAY STRENGTH 8-8-8-8* Back Squat *Start moderate build to moderate-heavy. BENCHMARK WORKOUT “VIBRANIUM” 2 ROUNDS FOR TIME… Read more »

14/09/2020

MONDAY STRENGTH 10-10-10-10* Back Squat *Start light build to moderate. WORKOUT FOR TIME: 2 ROUNDS 15/12 Cal Bike/Row 60 Double Unders Into… 4 ROUNDS 5 Back Squats@80/55kg 10 Burpees Over Bar Into… 2 ROUNDS 15/12 Cal Bike/Row 60 Double Unders TUESDAY STRENGTH 10-10-10-10* Strict Press *Start light build to moderate. WORKOUT EMOM x 15 MINUTES… Read more »

07/09/2020

MONDAY STRENGTH ON A 12:00 RUNNING CLOCK… Build to a 2RM Power Clean WORKOUT 3 ROUNDS FOR TIME 30/25 Cal Row/Ski 20 Wall Balls@9/6kg 10 Power Cleans@60/40kg TUESDAY STRENGTH E2MOM 5×5* Deadlift *Keep weight moderate. WORKOUT 3 SETS 12-10-8 Deadlifts@100/70kg Toes to Bar -Rest 1:30 b/t Sets- WEDNESDAY STRENGTH ON A 12:00 RUNNING CLOCK… Build… Read more »

31/08/2020

MONDAY STRENGTH EMOM x 4 MINUTES 6 Deadlifts Into… EMOM x 3 MINUTES 4 Deadlifts Into… EMOM x 2 MINUTES 2 Deadlifts *Goal is to increase every minute. Start moderate, end heavy. WORKOUT 5 ROUNDS FOR TIME 12 Deadlifts@100/70kg 16 Wall Balls@9/6kg 200m Run -Hard Cap 16:00-  TUESDAY STRENGTH 8 SETS* 2 Pausing Power Cleans**… Read more »

Week 5 Rebuild

MONDAY STRENGTH EVERY 1:30 x 7 SETS 1 Clean Deadlift + 1 Below the Knee High Pull + 1 Below the Knee Hang Power Clean + 1 Above the Knee Hang Power Clean *Start light and build to moderate. WORKOUT AMRAP x 12 MINUTES 10 Power Cleans@60/40kg 10 Russian KB Swings@32/24kg 10 Front Rack Lunge@60/40kg TUESDAY STRENGTH… Read more »