Workouts

Power clean: 3 x 3 @ 75-80% of 2RM 1 minute rest between sets 2 x 5 @ 65% :45 sec. rest between sets 1 x 10 @ 50% When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. ... Continue Reading

36 Kettlebell “Short swing“ @ 1 interval down from 5RM Position considered, attempt to break set a maximum of two times. ”Short swing” denotes a heavy, short-range kettlebell swing with the intent of ... Continue Reading

Positional and mechanical improvement: Barbell lifts Beginner/ Intermediate: Deadlift, Pendlay row, press, push press Advanced: Sumo deadlift, push jerk At skill work weights and with ... Continue Reading

20 Back squat @ 60% of 2RM Establish a strategy prior to beginning- if attempting an uninterrupted set, be extra mindful of position and range of motion- a break in either constitutes end of set. ... Continue Reading

50 1-arm kettlebell swing (25L, 25R @ up to 1/3 BW) 50 Slam ball @ up to 1/4 BW Position, power, and pace- focus on all three during each rep of this conditioning drill. Then, immediately, ... Continue Reading

Bench press Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 ... Continue Reading

Benchmark Why benchmarks? Outside of application in a chosen field, conditioning output must be noted and repeated in training in order to measure progress. Our benchmarks are a repeatable, standardizable ... Continue Reading

3 rounds of: 10 Mace shovel (5L, 5R @ as heavy as possible in each) 10 Mace 360 (5 x 1L, 1R @ as heavy as possible in each) (Up to) 1 minute rest Organized, aggressive movement, deliberate ... Continue Reading

Positional and mechanical improvement: Bodyweight movement- phase 1: Push-up, pull-up variations Beginner/ Intermediate: Pull-up, push-up, dip, squat, lunge, hollow body position Advanced: ... Continue Reading

5 rounds of: 10 Bench press @ (up to) 60% of 2RM 5L, 5R 1-arm kettlebell row @ (up to) 50% of above (Up to) 2 minutes rest If sets at chosen weight require interruption, make a minor adjustment ... Continue Reading

Power clean: Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 ... Continue Reading

Back squat: 5 x 5 @ 75-80% of 2RM Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as ... Continue Reading

Pendlay row: 5 x 5 @ 75-80% of 2RM Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as ... Continue Reading

3 rounds of: 10 Mace shovel @ as heavy as possible in each round (5L, 5R) 10 Kettlebell halo @ minimum 1/4 BW 10 Chin-up (Scaled to ability in each round) 1 minute active rest (Leg/ arm swing, ... Continue Reading

Using no more than 3 attempts, find: Max RPM Airdyne If you can sustain the pace for more than a 3/1000, it isn’t your max RPM; If you do not want to climb directly off the Airdyne and punch ... Continue Reading

Press Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, ... Continue Reading

Positional and mechanical improvement: Single and double kettlebell lifts Beginner/Intermediate: Clean from floor, clean from swing, front squat, back squat, push press Advanced: Clean/swing ... Continue Reading

Deadlift Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. ... Continue Reading

Sled drag (20yd. @ as heavy as possible) ”Drag” = forward, and “Pull” = backward. Today, use up to 3 trips to determine heaviest possible drag. If time to completion exceeds :90 sec., the trip is ... Continue Reading

Bench press: 3 x 5 @ 75% of 2RM 1 x max rep @ 75% of 2RM 1 x max rep @ 60% Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60-70%. When scheme ... Continue Reading

1L, 1R Turkish Get-up @ 90% of 1RM 1 minute rest 1L, 1R Turkish Get-up @ 90% 1 minute rest 3L, 3R Turkish Get-up @ 60-70% of 1RM 1 minute rest 5L, 5R Turkish Get-up @ 40-50% of 1RM 1L, 1R ... Continue Reading

25 Kettlebell “Short swing” @ 79lb. W, 97lb. M 1 minute rest 50 Kettlebell “Short swing” @ 55lb. W, 70lb. M 25 Kettlebell “Short swing” @ 79lb. W, 97lb. M 1 minute rest 50 Kettlebell “Short ... Continue Reading

Positional and mechanical improvement: Ground-to-shoulder and ground-to-overhead lifts/Jumping variations Beginner/ Intermediate: Power clean/ variations, box jump, broad jump, straight ... Continue Reading