Warm-up & Mobility: 15 Minutes

Strength: OTM 10 min, from power position 1 muscle snatch + 1 power snatch + 1 snatch. Work as heavy as possible (AHAP)

Conditioning: The Chiefs Snatch – 3 rounds – AMRAP 3 minutes each round of –

• 3 Power Snatch (on heavy side)
• 6 Pull-up
• 9 Squat

Rest 1 min between rounds.

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – working percentages off your most recent 3RM. Perform 3 sets of 5 reps @ 70% (same weight for all sets) – this is designed to be a weight where you could get 2-3 more reps if you had to. Then decrease the weight by approx 25% and perform 2 sets of 2 reps of pause squats. Pause squats are performed with a full motionless second at the bottom of the squat to practice remaining tight and build the strength at the bottom of the squat.

Conditioning: For time (with a 15 minute time cap) –
Buy in: 400m run weighted

3 rounds of:

• 15 Burpees
• 20 KB swings (32/24k)

Cash-out: Run 400m weighted

 

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk – 15 minutes to reach a heavy single

Conditioning: AMRAP 12 minutes of an ascending ladder counting by 5s –

• 5-10-15-25… Wall Balls (20/14lb)
• 5 Power cleans (reps do NOT increase) at 80% between rounds (should feel HEAVY)

Click here to sign up for today’s class.

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift with 2” deficit – 5-5-5-5 (20 minutes). For form over weight! (Beginners should work from the floor rather than deficit.)

Conditioning: 6 rounds of 30 secs max effort work followed by 30 secs rest (takes 18 minutes) of –

• Double-unders
• Toes-thru-rings
• Push-press (75/55lb)

Click here to sign up for today’s class.

 

Warm-up & Mobility: 15 Minutes

Strength: Bench with a 2ct pause – 20 minutes to work to a heavy set of 3 – form AND TRUE PAUSE over weight!

Conditioning: AMRAP 12 minutes of –

• 5 Box Junps (30/24”)
• 10 Ring Dips
• 15 KB Swings (30/24k)

 

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – 20 minutes to work to a heavy set of 5

Conditioning: 21-15-9 reps for time*:

• Burpees
• Power Clean (135/95lb)

*Each round is followed by 20m lunge with a 45/25lb plate locked out overhead.

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 3 High Hang Snatch – OTM for 10 min. These are all from power position, not going down to knee; focusing on working explosive hips and getting under the bar. Use 65-75% of 1RM for weight. For those working mobility issues catch it as low as possible. For lose lacking the mobility for a good overhead position, perform Cleans instead.

Conditioning: AMRAP 14 minutes of –

• 5 Snatch (135/95lb)
• 3 Rope climb (option to upgrade to legless, but only if you’ve really got ’em)
• 30 DUs

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – EMOM 10 minutes – 1 High hang Clean + 1 Hang Clean + 1 Clean – 65% (70% for those that catch in the power position due to mobility)

Conditioning: AMRAP 12 of:

• 3 Wall walks
• 7 Hang Clean (95/65) (if catching in power pos use heavier load
• 5 Parellette pass thrus
• 9 TTB

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 65%x5, 75%x5, 90%x5, 100%x5 – working percentages off 3RM

Conditioning: “Helen” – RX is on
3 RFT:

• Run 400
• 21 KB Swings (24/16k)
• 12 Pull-ups

No upgrades – go faster!

Warm-up & Mobility: 15 Minutes

Conditioning: 5 RFT of: (not for RX, ut bfor quality and speed)

• Run 200m
• 9 DL (135/95lb)
• 6 Hang Power Clean
• 3 S2OH
• 30 DUs

Time cap: 20 min

…then Ab finisher