Warm-up & Mobility: 15 Minutes Strength: Snatch – 15 to 20 minutes to work up to max WOD weight and plan bumps Conditioning: For weight and time: “Filet Mignon” Increase [...]
Warm-up & Mobility: 15 Minutes Strength: Front Squat – 15 minutes to hit a heavy double Conditioning: “Helen” RX is ON 3 rounds for time of: 400m Run 21 KBS (24/16k) 12 [...]
Warm-up & Mobility: 15 Minutes Skill: Double-unders Conditioning: “Fight Gone Different” In Fight Gone Bad style (Each movement is performed for max reps in one minute, perform 3 rounds [...]
Warm-up & Mobility: 15 Minutes Strength: Snatch – Every 90 sec for 15 min (10 rounds) 1 High Hang (from pockets) Snatch – drop and reset – 1 Snatch begin at 50% and climb [...]
Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 3 reps at 80% Conditioning: “Clean and Pull” On the Minute for 12 Minutes: Even minutes: 5 Hang power cleans (as heavy as [...]
Warm-up & Mobility: 15 Minutes Strength: Clean and Jerk – warm up to WOD weight Conditioning: “Grace and then some…” For total working time and Grace time: 30 Clean & Jerk [...]
Warm-up & Mobility: 15 Minutes Strength: Squat – warm up, then 4 worksets of 3 reps each at 80% (all at the same weight, for form and volume at a weight that is challenging but not [...]
Warm-up & Mobility: 15 Minutes Strength: Deadlift – 3 reps @75%, 3 reps @80%, 3 reps at 85% (you should still have one more rep in the tank, this is not a max-out effort) Conditioning: [...]
Warm-up & Mobility: 15 Minutes Strength: Snatch – 3 sets of 2 @ 75%, 2 sets of 2 @ 80% Conditioning: “End of the Beginning” For time & weight 10 Power Snatch 2 Front Rack Lunge [...]
