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Medium Day Warmup KB Complex. 3 sets (1:30): Clean. 5, Lunge. 5, Push Press. 5 (L/R) Single-Hand Swing. 10/10 x 5 (1:00) 3-4 sets: 1/2 get-up. 1/1 Renegade Row. 5/5 – 8/8 Bulgarian Split Squat. 8/8 – 12/12 Abs and … Continue reading →

Conditioning Extended warmup 3 times through (2:00/1:00): Swing. 10 + Swing. 10 + Goblet Squat. 10 (switch order each set) Double Push Press. 10 Overhead Carry w/partner (6 laps: LRLRLR) 5:00 set: Split Squat. 30/30 to 50/50 reps Pushups. 10 … Continue reading →

Heavy Day Warmup Three times through (1:00): Double Swing. 5 + Clean. 5 Double Clean. 5 + Push Press. 5 Split Squat. 5/5 TGU Skill: Rolling 45s Repeat: TGU. 1/1 Squat. 5 Chinup/Pullup. 5 Pushup. 8-12 Abs/obliques

Conditioning Extended warmup 3 times through (2:00/1:00): Swing. 10 + Swing. 10 + Goblet Squat. 10 (switch order each set) Double Push Press. 10 Overhead Carry w/partner (6 laps: LRLRLR) 5:00 set: Split Squat. 30/30 to 50/50 reps Pushups. 10 … Continue reading →

Medium Day Warmup KB Complex. 3 sets (1:30): Swing. 5, Bottoms-Up Clean. 5, Squat. 5 (L/R) Single-Hand Swing. 10/10 x 5 (1:00) 3-4 sets: 1/2 get-up. 1/1 1/2 kneeling press. 5/5 Ring Pulls. 8 – 12 Single-Leg Deadlift. 5/5 Abs … Continue reading →