Warm-up & Mobility: 25 Minutes
Conditioning: AMRAP in 12 min* of –
* At min 3:00, 6:00, 9:00 perform max reps unbroken DUs (or for those that do not have unbroken DUs perform one min of max effort or newbies perform one minute of single-unders)
Warm-up & Mobility: 15 Minutes
Strength: 20 min to establish 1RM Clean & Jerk
Conditioning: AMRAP 12 minutes of 7-5-3 reps –
Warm-up & Mobility: 15 Minutes
Strength: Front Squat 3-3-3-3
Conditioning: 1 min each for max reps –
Rest 1 min between – complete 5 rounds
Warm-up & Mobility: 15 Minutes
Strength: 20 min to Est. 1RM Snatch
Conditioning: 5 RFT (15 min time cap) of –
Warm-up & Mobility: 15 Minutes
Strength: Bench 2-2-2-2-2 the last set should be heavier than last week but not maximal – you should be able to get at least one more rep if you tried (so really NOT maximal!!)
OR Push Press 2-2-2-2-2
Conditioning: AMRAP 15 minutes of –
Warm-up & Mobility: 15 Minutes
Strength: OTM for 10 minutes – 1 Clean & Jerk @75-90% 1 RM (depends on experience level)
Conditioning: For time:
Warm-up & Mobility: 15 Minutes
Conditioning: “Deadlift Elizabeth” – For time:
21-15-9 reps of:
Warm-up & Mobility: 15 Minutes
Strength: OTM 10 min – 1 Snatch @80-90% of your 1RM
Conditioning: 5 RFT – time cap 15 min – of –
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.
Conditioning: AMRAP 10 min
Click here to sign up for today’s class.
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 of –