Archives

Warm-up & Mobility: 15 Minutes Conditioning: “Barbara” 5 Rounds for time,  rest exaactly 3 min between rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats  

Warm-up & Mobility: 15 Minutes Strength: Clean – 15 Minute work up – Do NOT increase load unless the prior weight is perfect – the weight DOES NOT matter unless you have [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 4 sets of 3 @80% of 3RM – ALL worksets should be performed at the same weight – drop to 75% if needed to keep form) Conditioning: [...]

Warm-up & Mobility: 15 Minutes Skill/Strength: 20-25 minutes to work skills & warm-up your Clean and Jerk. For skill work: do you have perfect push-ups, kipping pull-ups, Double-unders, [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 15 Minute work-up practicing best possible form – FORM OVER WEIGHT – do not increase load unless your prior weight was [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5@80%, 5@85%, 3 reps @90% 1@100%, 1@105% – working percentages off your heaviest triple Conditioning:  4 rounds for time: 7/7 KB [...]

Warm-up & Mobility: 15 Minutes Skill: HSPU review & warm-up barbell movements Conditioning:With a Continuous clock and utilizing 1 barbell: @0:00 5-4-3-2-1 Deadlift 225/155 HSPU @10:00 [...]

Warm-up & Mobility: 15 Minutes Strength: 2 Clean EMOM 10min @ 75-80% Conditioning: For time (timecap = 18:00) 21-18-15-12-9-6-3 reps of: Hang Power Clean (155/105lb) Burpee over barbell  

Warm-up & Mobility: 15 Minutes Strength: Snatch 10 min EMOM @ 75-80% of 1RM Conditioning: 3 Rounds for Time of: 400m run 20 Power Snatch (95/65#)  

Warm-up & Mobility: 15 Minutes Strength: Deadlift- 5@80%, 5@85, 5@90% calculated off your 3RM Conditioning: AMRAP 12 min of 2-4-6-8-10… reps of – Toes-to-Bar Front Squat [...]