Archives

Warm-up & Mobility: 15 Minutes Conditioning: “Deadlift Elizabeth” – For time: 21-15-9 reps of: Deadlift at 1.25% of BW Ring Dips  

Warm-up & Mobility: 15 Minutes Strength: OTM 10 min – 1 Snatch @80-90% of your 1RM Conditioning: 5 RFT – time cap 15 min – of – 5 Power Snatch (135/95lb) 2 Rope Climbs 12 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – Warm up to working sets at 3-5 reps each set. Then working sets  1@95%, 1@100%, 1@102-105 working percentages off your last 3RM. [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 2-2-2-2 increasing in weight for each set. Aim to make your last set 5-10% heavier than your last 3RM test Conditioning: 4 rounds for time [...]

Warm-up & Mobility: 15 Minutes Strength: Bench 4×3@85% – heavy but not maximal – all at the same weight Or Strict press –4×3 at 85-90% of 1RM Conditioning: For time – Pressing [...]

Warm-up & Mobility: 15 Minutes Strength: OTM 10 Min – Clean & Jerk @ 75-80% of your 1RM, Odd min: 1 PC & Jerk; Even min: 1 Clean & Jerk Conditioning: AMRAP 4 min – 1 minute [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 2×2@75%, 2×2@80%, 1×2 at 85%, working percentages off your last 3RM. This is the time to practice perfecting your form. [...]

Warm-up & Mobility: 15 Minutes Strength: OTM 10 – at 75% of your 1RM, Odd min: 2 Power Snatch; Even Min: 1 Snatch Conditioning: AMRAP 8 min of – 9 Power Snatch (115/75lb) 9 Burpees 12 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – OT 1:30 @65% of your 1RM – 3 Clean – 10 rounds ONLY 3 min rest, then… Conditioning: 7 x 2:00 rounds, resting 1:00 between each [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 25 minutes to review foot work and positions for split jerk – work to a heavy double Conditioning: For time – FSQ and Burpee over [...]