Author: liam

Activation 6 minutes to move through: 1:00 Machine 10 Scap Retractions 20 Single Skips 3 Lengths Bear Crawl Stamina Conditioning Every 2:00 x 6 sets: 3-5 Chest to Bar Pull Ups 1-3 Bar Muscle Ups 5-5-4-4-3-3 Back Squats *Build to a moderate weight on the back squats* Modifications Chest to...

Activation 6 minutes to move through:10 Alternating Box Step Ups10 Alternating Cossack Squats10 Barbell Rows10 Calorie Machine Olympic Lifting Every 2:00 x 5 sets:1 Power Clean + 1 Front Squat1 Squat Clean Metcon "Quicksand"5 rounds:AMRAP 3:12 Single Dumbbell Box Step Ups (50lbs/35lbs) (24”/20”)8 Burpee Box Jump Overs (24”/20”)Max Calorie Machine—REST...

Activation 6 minutes to move through:250m Row or 600m Bike10 Russian Kettlebell Swings:30 Plank (Hands or Elbows) Gymnastics EMOM 10:Min 1 - 5 Touch and Go Power CleansMin 2 - 2 Lengths Handstand WalkModificationsHandstand Walk-3 Wall Walks-:45s Handstand Hold-3 Lengths Bear Crawl Metcon "Aftermath"For time:50-40-30-20-10 Calorie RowAfter each round:10 Deadlifts...

Activation 6 minutes to move through: 250m Row or 600m Bike 3 Lengths of Waiters Walk (Plate) 10 Down Dog to Push Up 3 Lengths Duck Walk Olympic Lifting Every 1:30 x 5 sets: 3 Position Muscle Snatch (High Hang, Hang, Start Position) 3 Overhead Squat Every 1:30 x 5...

Olympic Lifting Build to a moderate/heavy:2 Rep Power Snatch (Touch-n-Go) Metcon “Powerlines”AMRAP 25:20 Power Snatches (95lbs/65lbs)4 Rounds of “Cindy”800m/600m Row*1 Round “Cindy”:5 Pull-Ups10 Push-Ups15 Air Squats Modifications Row-2000m/1600m Echo BikePullups-Jumping Pullups-Ring RowsPushups-Box Pushups  

Activation 5 rounds for quality: 20 Single Unders 5 Slow Burpees 8 Box Step Ups 1:00 on Any Machine Barbell Cycling Every 2:30 x 5 sets: 30 Double Unders 9 Deadlifts 6 Hang Power Cleans 3 Push Jerks *Build to 70-80% of 1 Rep Max Clean and Jerk* Metcon "One...

Activation 3 rounds for quality:2:00 on Any Machine5 Inch Worms5 Pike Push Ups10 Back Extensions10 Reverse Lunges Gymnastics 20 minutes to work through:10-9-8-7-6-5-4-3-2-1Strict Handstand Push UpsStrict Pull Ups*After each set perform 1-3 Reps of a Moderate to Heavy Deadlift* Metcon "18.4"For time:21 Deadlifts (225lbs/155lbs)21 Handstand Push Ups15 Deadlifts (225lbs/155lbs)15 Handstand...

Activation 8 minutes for quality:200 Meter Machine5 Down Dog to Push Ups2 lengths Bear Crawl (High Butt)2 lengths Single Dumbbell Suitcase Carry Each Arm Strength Every 2:00 x 5 sets:1 Tempo Pausing Front Squat (:05 negative, :03 hold)1 Pausing Front Squat (:03 hold)2 Front Squats*Build to 75% of 1 Rep...

Activation 3 rounds for quality:3 lengths Dumbbell Death March10 Alternating Box Step Ups10 Alternating Single Dumbbell Deadlifts200 Meter Machine Metcon "Single All The Way"AMRAP 18:20 Single Dumbbell Alternating Power Snatches20 Box Jumps (24”/20”)20 Single Dumbbell Hang Power Clean and Jerks20 Calorie Row Modifications Box Jumps-Step Ups-Squat Jumps-Line HopsRow-15/12 Calorie Echo...