713 Workout Posts
  • Mike Nicholson
    February 05, 2019
    Warm Up PRE-TRAINING BREATHWORK *We perform the CO2 Tolerance Test at the start of each week. Use our Breath Calculator to determine your numbers. A) Perform the CO2 Tolerance Test, then B) 5-10 cycles Cadence 1A (1010) or perform your personalized pre-training breathing protocol. WARM UP A) 5:00 of Run/Row/Bike/Ski Erg/Air Dyne. Increase to highest possible intensity while taking 1 breath every :05 (12 breaths/minute) for the duration. B) 1-3x 10 Good Morning + Squat 5/side Windmill 10/side Leg Swings 5-10 Planche Push Ups Bent Over T-Spine Extension + Rotation Skill A1) 3x 25m Stable Arm Drill, drop hands at 25m and run out an additional 25m A2) 3x 50m Jump Rope Drill – Running with the Rope *Alternate 1 set of A1) and 1 set of A2). Repeat until you’ve completed 3 sets of each. Then move onto B) – Cadence work. B) 3x:30 @ 94-96 Cadence Rest :30 Sport RUN 2-3 x 1200M Rest until HR <99 between sets.
    Intervals Run, 1200 m | 5:23 Run, 1200 m | 5:16 Run, 1200 m | 5:05
  • Mike Nicholson
    February 05, 2019
    Superset with Dumbbell Curls 8 reps at 35lbs
    Sets : rest 1:30 3 Bench Press | 205 lbs 3 Bench Press | 205 lbs 3 Bench Press | 205 lbs 3 Bench Press | 215 lbs 3 Bench Press | 220 lbs
  • Mike Nicholson
    February 04, 2019
    Warm Up PRE-TRAINING BREATHWORK *We perform the CO2 Tolerance Test at the start of each week. Use our Breath Calculator to determine your numbers. A) Perform the CO2 Tolerance Test, then B) 5-10 cycles Cadence 1A (1010) or perform your personalized pre-training breathing protocol. Warm Up A) 3:00 Run/Row/Bike/Ski (Nasal Breathing Only) B) 3x: 20 Scap Pull Up 20 Scap Push Up 20 (10/side) Scorpions — Prone 20 (10/arm) Samson Lunge 10 Dive Bomber Push Ups Strength 5 Supersets: 5 Strict Pull Ups w/ :02 Pause at Top 5 Strict Ring Dips w/ :02 Pause at Bottom Rest 1:30 between sets. Conditioning Pulmonary Warm Up: 2x: 10 Push Ups – Nasal-Inhale on the Way Down + Nasal-Exhale on the Way Up Max Air Squats w/ 5 Nasal-Breaths :30 Handstand Hold w/ as Few Breaths as Possible Conditioning: Every 5:00 for 30:00 (6 Sets): 5 Renegade Man Makers (25-35lbs per hand) 10 Pull Ups 15 Calorie Assault Bike 30 Double Unders
    Every 5 mins for 30 mins: 5 Renegade Man Makers, 26 lbs 10 Pull-ups 15 Airdyne Bikes 30 Double Unders
  • Mike Nicholson
    January 29, 2019
    Warm Up PRE-TRAINING BREATHWORK *We perform the CO2 Tolerance Test at the start of each week. Use our Breath Calculator to determine your numbers. A) Perform the CO2 Tolerance Test, then B) 5-10 cycles Cadence 1A (1010) or perform your personalized pre-training breathing protocol. WARM UP A) 5:00 of Run/Row/Bike/Ski Erg/Air Dyne. Increase to highest possible intensity while taking 1 breath every :05 (12 breaths/minute) for the duration. B) 1-3x 10 Good Morning + Squat 5/side Windmill 10/side Leg Swings 5-10 Planche Push Ups Bent Over T-Spine Extension + Rotation Skill A1) 3x 25m Stable Arm Drill, drop hands at 25m and run out an additional 25m A2) 3x 50m Jump Rope Drill – Running with the Rope *Alternate 1 set of A1) and 1 set of A2). Repeat until you’ve completed 3 sets of each. Then move onto B) – Cadence work. B) 3x:30 @ 94-96 Cadence Rest :30 Sport RUN 4-6 x 800M Rest until HR <119 between sets. *Score all of your run times SEPARATELY. This gives you a good understanding on how far apart your splits were.
    Intervals Run, 800 m | 3:44 Run, 800 m | 3:36 Run, 800 m | 3:31 Run, 800 m | 3:23
  • Mike Nicholson
    January 27, 2019
    20 minutes at 7mph on treadmill. Pretty easy. Keep it at 20 minutes but pick up the speed a little each week. Found out I have bone spurs in my heels last week.
    Intervals Run (Treadmill), 2.33 mi | 20:00
  • Mike Nicholson
    January 26, 2019
    Double unders were tough to string together. Just a technique issue. HSPU I split the last two rounds 9&6. DLs were unbroken. Took a few breaths between each set. Less rest I can get sub 10 better double unders and probably have under 9
    3 rounds of: 60 Double Unders 15 Handstand Push-ups 10 Deadlifts, 225 lbs
  • Mike Nicholson
    January 10, 2019
    70% of 1RM 195lbs
    Sets 8 Push Press | 135 lbs 8 Push Press | 135 lbs 8 Push Press | 138 lbs 8 Push Press | 135 lbs
  • Mike Nicholson
    January 06, 2019
    Dumbbells were tough. Conditioning 5 RFT: 20 Calorie Row 0:30 Handstand Hold 20 Double Kettlebell Racked Lunge (35-53lbs per hand)
    5 rounds of: 20 Row Calories Handstand Hold, 30 secs 20 Double Db Front Rack Alternating Lunges, 55 lbs
  • Mike Nicholson
    January 05, 2019
    3 sets with 55s 2 with 50s Strength 5 Supersets: 5 Ring Row (:03 Descend) 5/arm Kettlebell See-Saw Press (Athlete Chooses Weight) Rest 1:00 between sets.
    5 rounds of: 5 Ring Rows 5 See-Saw Press, 55 lbs Rest 1 min
  • Mike Nicholson
    January 02, 2019
    I lost the time. Conditioning 6x: 100M Unbroken Farmer’s Carry (53-70lbs per hand) Rest :15 10-12 Kipping Pull Up Rest :30 5 Hang Power Clean (75-115lbs) 5 Front Squat (75-115lbs) 5 Push Press (75-115lbs) Rest 2:00
    6 rounds of: Kettlebell Farmers Walk, 70 lbs, 100 m Rest 15 secs 12 Kipping Pull-ups Rest 30 secs 5 Barbell Complex: 1 Hang Clean + 1 Front Squat + 1 Shoulder To Overheads, 115 lbs Rest 2 mins
  • Mike Nicholson
    January 02, 2019
    I used the barbell plus a plate. 5 Supersets: 8 Romanian Deadlift (:04 Descend) 8/arm 1/2 Kneeling Landmine Press (:04 Descend) Rest 2:00 between sets.
    Sets 8 Half Kneeling Landmine Press | 45 lbs 8 Half Kneeling Landmine Press | 45 lbs 8 Half Kneeling Landmine Press | 45 lbs 8 Half Kneeling Landmine Press | 45 lbs 8 Half Kneeling Landmine Press | 45 lbs
  • Mike Nicholson
    January 02, 2019
    5 Supersets: 8 Romanian Deadlift (:04 Descend) 8/arm 1/2 Kneeling Landmine Press (:04 Descend) Rest 2:00 between sets.
    Sets : rest 2 mins 8 Romanian Deadlifts | 165 lbs 8 Romanian Deadlifts | 165 lbs 8 Romanian Deadlifts | 165 lbs 8 Romanian Deadlifts | 165 lbs 8 Romanian Deadlifts | 165 lbs
  • Mike Nicholson
    December 31, 2018
    Strength 5 Supersets: 5 Floor Press (Athlete Chooses Weight) 10 Hand Release Push Up Rest 2:00 between sets.
    Sets : rest 2 mins 5 Floor Press | 205 lbs 5 Floor Press | 205 lbs 5 Floor Press | 205 lbs 5 Floor Press | 205 lbs 5 Floor Press | 205 lbs
  • Mike Nicholson
    December 31, 2018
    This was a lot of fun. I'm digging the slam ball throw and chase EMOM 18 Minute 1: 12 Bent Over Row w/ Double Kettlebell (35-53lbs per hand) Minute 2: 50y Prowler Push (150-200lbs) Minute 3: 10 (5/leg) Barbell Split Squat (75-115lbs)
    Every 1 min for 18 mins, alternating between: 12 Kettlebell Standing 2 Arm Bent Over Rows, 1.5 pood Slam Ball Throw And Run, 50 lbs, 50 m 10 Split Squats, 115 lbs
  • Mike Nicholson
    December 30, 2018
    Super fun workout EMOM 21 1 – :40 Long Plank 2 – 50y Slam Ball Throw + Chase 3 – 5 Thruster (55-75lbs) + 5 Burpee Used a 10lb ball. It's all I had. Use a much heavier one next time. Did the thrusters with 35lb dumbbells.
    Every 1 min for 21 mins, alternating between: Long Hollow Plank Hold, 40 secs Slam Ball Throw And Run, 50 m 5 Thrusters
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