Archives

Warm-up & Mobility: 15 Minutes Strength: Front Squat – Pause Front Squats – concentrate on being tight and driving the knees (not toes) out. 20 minutes to workup to a heavy set of [...]

This 90-minute clinic led by Coach Alex will focus on the mobility and proper movement patterns for the Front Squat, Overhead Squat, and Thruster. This seminar is suitable for both beginner and [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press or Strict Press – 15 minutes to hit a heavy triple (3) – warm up the DL Conditioning: “Scarface” AMRAP 11 Min of – [...]

Warm-up & Mobility: 15 Minutes Strength: Volume Squats – 3 sets of 8 – work up to around 60-65% of your 1RM Conditioning: “Blade Runner” 6 RFT of – 2 Rope Climbs 5 [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 1×3@75% 1×3@80% 1×2@85% 1×1@90% 1×1@95% Conditioning: “Breakfast Club” 12 AMRAP of – 6 Power Snatch [...]

Warm-up & Mobility: 15 Minutes Skill: HSPU progressions Conditioning: “Platoon” 2 rounds for time of: 200m Run 10 HSPU 200m Run 20 Pull-ups 200m run 30 Sit-ups 200m Run 40 Squats 200m Run 50 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 1×3@75% 1×3@80% 1×2@85% 1×1@90% 1×1@95% Conditioning: “Airplane” EMOM for 12 min* of – 1 Power Clean [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 5 @70-75% Conditioning: “Communication Breakdown” Run* 200 weighted (sandbag, med ball or 45/25lb plate) 9 Lunge [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Split Jerk – 5×3 climbing in weight, 3 sec pause at bottom of dip before the drive Conditioning: “Kashmir” Row 1000m (goal is to [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 3 reps at 70%, 3 reps at 75%, 2 reps at 80%, 2 reps at 85%, 1 rep at 90% Conditioning: “Stairway” 14 minute upladder 3-6-9-12… [...]