Archives

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 5×5 at 85% working percentages off your 3RM (at the same weight for all sets) Conditioning: “Ticking Time Bomb” from CF [...]

Warm-up & Mobility: 15 Minutes Strength: OT 1:30 – 3 snatch @65% of 1RM – 10 rounds Conditioning: “Nancy” (Rx is ON) 5RFT of: 400m Run 15 Overhead Squat* (95/65lb) 20 Time cap [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 50×5, 65×5, 80×5, 90×5, 102×3, 80×8 – working percentages off 3RM Conditioning: How low can you go? – 10 [...]

Warm-up & Mobility: 15 Minutes Strength: DL 4×5 – 65%, 80%, 90%, 102% – working percentages off 3RM (not your new one but the one you established on the last 3RM test day) Conditioning: [...]

Warm-up & Mobility: 15 Minutes “9/11 Tribute WOD” Rx is ON – For time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30/24″) 11 Thrusters (125/85lb) 11 Burpee Chest to Bar [...]

Warm-up & Mobility: 15 Minutes Strength: Bench – 2 ct pause – 20 minutes to work to a heavy double – form AND TRUE PAUSE over weight Or  – Strict Press 5-3-1-1-1 to hit a heavy single [...]

Strength: Clean – 20 minutes to hit a heavy single Conditioning: AMRAP 8 minutes of – 6 Front Squat (155/115lb) 3 Push-Jerks (same BB) 9 Push-ups  

Warm-up & Mobility: 15 Minutes Strength: Snatch – 20 min to hit a heavy single Conditioning: 4RFT of – 7 Pull-Ups 7 Power Snatch (135/95lb) 7 Burpees  

Warm-up & Mobility: 15 Minutes Strength: Pause Bench 3-3-3 – heavier than last week by 5-10% –OR– Push-press 3-3-3 Conditioning: 5 rounds for time: 3 Rope climbs 9 Wall Ball [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – EMOM 10 minutes – 75–80% 1RM Clean Conditioning: For time: 2 Power Clean & Jerk @75% 1RM 8 Pull-ups 200m Run 4 PC & Jerk 16 [...]