Warm-up & Mobility: 15 Minutes Skill: 10 Min skill work on catching a barbell in the rack position from overhead. Work on using the legs to absorb the shock. Strength: “Breakthru [...]
Warm-up & Mobility: 15 Minutes Strength: Power Position Snatch – from hip pocket – 15 min work up to a heavy single Conditioning: “Get ‘er Done” OTM 21 (7 [...]
Warm-up & Mobility: 15 Minutes Strength: 20 minutes to find a max weight for this Barbell complex: Front Squat, Push-press, Thruster Conditioning: “Not in Kansas Anymore” 10 min [...]
Warm-up & Mobility: 15 Minutes Strength: Warm up Power Clean – work to WOD weight Conditioning: “Swingers” 21-18-15-12-9-6-3 reps for time of – KB Swings (24/16k) [...]
Warm-up & Mobility: 15 Minutes Strength: Warm up Deadlift – take 15 minutes to work to 80% of your 1RM for 3 reps – drop to WOD weight. Conditioning: “Sugar Daddy” [...]
Warm-up & Mobility: 15 Minutes Strength: Squat – 4 sets of 3 – working up – 70, 75, 80, 85% of 1RM Conditioning: “Balls to the Wall” 3 Rounds for Total Working [...]
Warm-up & Mobility: 15 Minutes Skill: 15 minutes to work on rope climbs (or if you already have them, use this time to work on another goat: HSPU, double-unders, muscle-ups etc.) [...]
Warm-up & Mobility: 15 Minutes Strength: Overhead Squat – work to a heavy double** Conditioning: “Nancy” 5 rounds for time of – 400m Run 15 OHS** (95/65lb) **or [...]
