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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… [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 2 sets of 3 reps at 70%, 2 sets of 3 reps at 75%, one set of 2 reps at 80%, one set of 2 reps at 85%, one set of 1 rep at 90% [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 2s Pause Squats – 20 minutes to hit 3 sets of 3 at a weight between 40 & 60%. Practice staying tight at the bottom of the [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press / Push Press – work up to a heavy set of 2 Conditioning: “Stripes” Max Sit-ups in 2 min Max Push-ups in 1 min Max squats [...]

Warm-up & Mobility: 15 Minutes Skill : Strict Ring dips / Ring dips with explosive hips / MUs Conditioning: “Broken Window” AMRAP 15 min of – 20 DUs 10 OH Lunge steps 2 MUs or 3-7 Ring [...]

Warm-up & Mobility: 15 Minutes Strength: EMOM 10: 1 Hang (from the Power Position) Power Snatch + 1 Power Snatch, climbing each interval Conditioning: “Lucky Sevens” 7 RFT of – 7 Hang [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 1 and 1/4 – 15 min to work to a heavy set of 3 Conditioning: “Bad Sweater” 5 Rounds of 3 min on / 1 min rest of: 200m Run 15 [...]

Warm-up & Mobility: 15 Minutes Strength: EMOM 10 Min: 1 Hang (from Power Position) Power Clean + 1 Power Clean, climbing every interval Conditioning: “G19” AMRAP 12: 6 Power Cleans (135/95lb) [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – work to a 1 RM – use as much time as you need. Metcon is optional Conditioning: “Cat Scratch Fever” 21-18-15-12-9 Reps for time [...]

Warm-up & Mobility: 15 Minutes Strength: Skill work – Rope climbs or MU Conditioning: “Bubblah” Every 90 seconds for 10 Rounds (takes 15 min): 2 Rope Climbs or 1 MU 10 Push-ups 15 Air [...]