Archives

Warm-up & Mobility: 15 Minutes Strength: Pause Bench Press or Strict Press – 15 minutes to establish a double – work as heavy as possible Conditioning: For total reps – 10 [...]

Warm-up & Mobility: 15 Minutes Strength: EMOM 10min @ 75-85% – 1 Clean Pull + 1 Clean **Remember that a “pull” is not done with your back and arms like on a rower. A pull is [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – EMOM 10 min @ 75-85% – 1 Snatch Pull + 1 Snatch **Remember that a “pull” is not done with your back and arms like on [...]

Warm-up & Mobility: 15 Minutes Skill: 15 min skill work – Beat swing to TTB for beginners – C2B or muscle up work for advanced athletes Conditioning: “Cindy” – [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 20 minutes to establish a 3 rep as heavy as possible set Conditioning: Take it outside!!!! AMRAP 12 of – 21 Lunge Steps with Plate [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk Complex – 15 min to hit heaviest complex possible: 1 Push Press + 1 Push Jerk + 1 Split Jerk. Try to improve over last week. Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 3@75, 3@80, 3@82.5 to 85% Conditioning: “Christine” – for time – Rx is ON – 3 rounds of – 500 m [...]

Warm-up & Mobility: 15 Minutes Conditioning:  For time -100 Double Under Buy-In- -immediately into- 4 Rounds for Time: 5 Muscle-Ups 10 Front Squats (155/105lb) 15 Push-Ups 20 Burpees -100 [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Snatch – 2 EMOM for 10 min @ 75-85% – Do not let the bar drop below the knee. Focus on transitioning from the knee to the power [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Clean – 2 EMOM for 10min – @ 75-85% – Do not let bar drop below the knee – focus on transitioning from the knee to the [...]