Archives

Warm-up & Mobility: 15 Minutes Strength: Strength: Deadlift 4-4-4 increase in weight each set up to 70% of 1RM  or Extended Mobility for those who will be going for C&J PR tomorrow [...]

Warm-up & Mobility: 15 Minutes Strength: Kip, then apply to TTB and Pull-Up Conditioning: EMOM 18 – 6 cycles of: 1: 7 Pull Up 2: 14 KBS (1.5/1 pood) 3: 21 Sit Up Click here to sign up [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 5-5-5-5 (increasing in weight each set – go up to 70% of 1RM) Conditioning: AMRAP 10 min of – 10 Push Press (75/45 lb) 30 Double-Unders [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 20 min to Est. 1rm Conditioning: AMRAP 7 minutes: – Choose 1- Burpees to 6″ target for Max reps (for RX) –OR– [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift  – 4 sets of 3 at 70% across of your 1RM Conditioning: AMRAP 12min ascending ladder 1-2-3-4-5-6-7-8… Wall ball shots (20/14#) [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 8 sets of 1 at 90-95% of your 1RM – 90-120 sec rest between sets Conditioning: 10 Rounds of – 10 Russian KB Swings, as heavy [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 8 sets of 1 Clean at 90-95% of your 1RM – 90-120 sec rest between sets Conditioning: EMOM 18 minutes, 6 cycles of – Minute [...]

Warm-up & Mobility: 15 Minutes Conditioning: For total reps: 90 sec max Thrusters (95/65lb) 90 sec max Bar-facing Burpees 1 min max Thrusters 1 min Bar-facing Burpees 45 sec max Thrusters 45 [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch 8 sets – 1 rep at 90-95% 1RM – 90-120 sec rest Conditioning: AMRAP 8 Min Up-Ladder 3-6-9-12… Power Snatch (95/65lb) Box Jump [...]

Warm-up & Mobility: 15 Minutes Strength: 1 and 1/4 Front Squats – 3-3-3-3 Conditioning: AMRAP 15 minutes of – 15 TTB 10 Ring Dips 5 Clean (full, not power cleans @115/75lb) Click here [...]