Author: Derek Hurdle

Conjugate Strength Tuesday 1.  Back Box Squat – Single Red Band (@ 55% + 25% 10×2) 2.  Clean (Build to 90% 5×1) 3.  Muscle Snatch (5×5) 4.  Banded Deadlift (Heavy Single – 5 working sets or less) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL 5.  Incline […]

Warm-up 4 minutes 2 45 lb plate hops squats **alternate every 30 seconds Weightlifting Squat Clean (1x1x1x1x1x1x1x…) 2×2 to warm up build heavy skip previous heavy and go above it. Metcon (Time) Met-Con 10-9-8-7-6-5-4-3-2-1 Back squat pull ups  

Warm-up 5-6 minute dynamic warm up leg heavy Conditioning 1 mile run (Time) Metcon (Time) Complete in 8 minutes Demo Snatch review Front Squat review Met Con 15 snatch 30 front squat 45 sit ups 30 front squat 15 snatch  

Conjugate Strength Tuesday 1.  Banded Back Squat – Single Red (1RM) 2.  Bench Press (In 10 min window, find 3RM ) 3.  Clean Pull (@ 70% 8×1) 4.  Clean + Front Squat + Jerk (Build to Heavy Single) 5.  Single Leg Reverse Hypers (3×15) 6.  Lying Banded Leg Curls (200 reps with Purple) Thursday 1. […]

Warm-up Extended warm up- leg heavy accumulate 2 minutes in an active hang Skill Review Rope climb practice 2 minutes- as many climbs as possible Metcon (AMRAP – Rounds and Reps) Met-Con Partner up 20 minute AMRAP 200 meter run 20 wall balls 20 hang cleans 20 push ups 20 pull ups *** every 5 […]

Warm-up Dynamic- 3-5 minutes, leg heavy 1/2 mile run Weightlifting Back squat (1x1x1x1x1x…) build heavy big jumps 2×2 to warm up 10 lifts or less when adding weight Met-Con 3 Rounds 15 double unders (singlesx3) 10 kb swings 10 sumo deadlift- heavy kb  

Warm-up Dynamic- concentrate on legs Double Under practice skill work single unders arms close to body flick the wrists jump higher Backsquat back squat from rack 3×3 **complete 3×2 to find working weight. Once at working weight, stay there. Metcon (Time) 21-15-9 push ups kettlebell squats burpees  

Warm-up 1- slow jog- 100 m 2- pace run- 100 m 3- sprint- 100 m 4- recovery- 100 m ***rest 2 minutes 5- team relays for cone Rope climbs Review J hook *** whatever metjod comfortable with Practice j hook holds Demo Dumbbell cleans From the knee Metcon (Time) 4 rounds 10 dumbbell cleans 10 […]

Conjugate Strength Tuesday 1.  7 min to find heavy single Snatch, then max reps at 135/95 in 2 min 2.  Banded Anderson Front Squats (3×8) 3.  For Time: 50 Front Squats 185/125 4.  1/2 Mile Walk with Back Racked Barbell 225/155 5.  Ring Push-ups 4″ (3 x Max or 15) 6.  7 min to find […]

Warm-up Dynamic- 3-4 minutes 1/2 mile run Weightlifting Front squat (1×1) From the rack Build heavy in 10 lifts Not to failure Demo Review HSPU Review stink bugs Review cleans Metcon (Time) 4 rounds 10 HSPU (stink bugs) 10 squat cleans 100 meter run