Archives

Warm-up & Mobility: 15 Minutes Strength: Skill work – rope climbs / muscle ups Conditioning: “Dog Days are Over” AMRAP 14 min 2 Rope Climbs** 200m Run (weighted) 5/5 step [...]

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 Snatch (from pockets) – 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 Skill: HSPU and/or C2B Conditioning: “Spiral Architect” 20 min AMRAP – up ladder 3-6-9-12-15…. reps of – HSPU (deficit if possible) **after [...]

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: [...]