Author: Derek Hurdle

Skill 1.) 2 SETS7-10 False Grip Ring Rows:10 Top of the Ring Hold:10 Bottom of the Ring Hold-Rest As Needed b/t Sets-Into…2 SETS3 Ring Transition Drills-Rest As Needed b/t Sets-(No Measure)-Rest as Needed Before Part 2-2.) 2 SETS1 Ring Kip Swing+1 Hips to Rings+1 Ring Muscle-Up(No Measure) Workout FOR TIME*36 Ring Muscle-Ups60 Alt. DB Devil’s […]

Prepare Today, Succeed Tomorrow People often talk about motivation and discipline when it comes to adopting healthy habits. It is easy to eat healthy and work out when you are motivated. The problem with motivation, however, is that it won’t always be there.  When motivation inevitably runs dry, it will take discipline to stay on track […]

Strength Front Squat Workout AMRAP x 8 MINUTES30 Double Unders (50 Singles)5 Front Squats

Strength Snatch Workout 4 SETS FOR TIME10 Deadlifts8 Hang Power Snatch6 Shoulder to Overhead4 Wall Walks

Workout 5 SETS30/20 Cal Row -Rest :30- 1:00 Max Reps of Gymnastics Option* -Rest 1:30 b/t Sets- Options:Ring Muscle-UpsChest to Bar Pull-UpsPull-UpsUp-Down Jumping Pull-Ups

Workout AMRAP x 10 MINUTES*40 Double Unders20 Sit-Ups10 Hand Release Push-Ups4 Alt. DB Burpees -Rest 1:00- AMRAP x 8 MINUTES30 Double Unders15 Sit-Ups8 Hand Release Push-Ups4 Alt. DB Burpees -Rest 1:00- AMRAP x 6 MINUTES20 Double Unders10 Sit-Ups6 Hand Release Push-Ups4 Alt. DB Burpees

Strength 1 Clean+1 Hang Squat Clean Workout ON A 15:00 RUNNING CLOCK…Complete as much of the work as possible…*150 Wall Balls 75 Hang Power Cleans

Strength 10/10 Single Arm DB Bent Over Rows15-20 DB Floor Press Workout 4 SETS FOR MAX REPS1:00 – 50′ Shuttle Runs*1:00 – Box Step-Overs 1:00 – Strict Pull-Ups1:00 – Up-Downs

Strength 1 Snatch+1 Hang Squat Snatch Workout EMOM x 20 MINUTES1 Power Snatch+1 Hang Squat Snatch+1 Overhead Squat

Strength Front Squat Workout AMRAP x 15 MINUTES15/12 Cal Bike30 Alt. Mountain Climbers15 Box Jumps30 Alt. Bicycle Crunches