Archives

Warm-up & Mobility: 15 Minutes Strength: Pause Bench Press or Strict Press – work to a heavy set of 3 Conditioning: “Chalk Dirty to Me” 10 min ascending ladder [...]

Warm-up & Mobility: 15 Minutes Strength: Warm up Deadlift for the WOD – work past your WOD weight for one set of 3 reps with full “dead” stop at floor – work to 70-75% [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – (approx) every other minute for 10 minutes (for 5 rounds) – 3 reps @75-80% of your 1RM FSQ Conditioning: For total working [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 20 minutes to work to a heavy single Conditioning: “Blame Steve” 4RFT of – 75 Double Unders 15 Burpees 5 Power Snatch [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 20 minutes to work to a heavy single Conditioning: “Who is Curtis P Anyway?” AMRAP 12 min of – 5 Curtis B’s [...]

Warm-up & Mobility: 15 Minutes Conditioning: “Barbara” 5 Rounds for time,  rest exaactly 3 min between rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Click here to sign up [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 15 Minute work up – Do NOT increase load unless the prior weight is perfect – the weight DOES NOT matter unless you have [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 4 sets of 3 @80% of 3RM – ALL worksets should be performed at the same weight – drop to 75% if needed to keep form) Conditioning: [...]

Warm-up & Mobility: 15 Minutes Skill/Strength: 20-25 minutes to work skills & warm-up your Clean and Jerk. For skill work: do you have perfect push-ups, kipping pull-ups, Double-unders, [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 15 Minute work-up practicing best possible form – FORM OVER WEIGHT – do not increase load unless your prior weight is [...]