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Warm-up & Mobility: 15 Minutes Strength: Power Snatch – work to 65% then perform 2 on the :40 for 6 minutes (10 rounds) 0:00, 0:40, 1:20, 2:200, 2:40, 3:20, 4:00, 4:40, 5:20, 6:00 [...]

Warm-up & Mobility: 15 Minutes Conditioning: “Work-It-Wednesday” (Inspired by CFNE) On the Minute x 30 (6 rounds) Min 1: Max Burpees Min 2: Max Abmat Sit ups Min 3: 200m Run (just [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 15 minutes to find a “heavy” single Conditioning: For time – 10-9-8-7-6-5-4-3-2-1 HSPU FSQ (115/75lb) *Between rounds perform 1 [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 25 min to work to a heavy double Conditioning: 5 RFT of – 9 Power Clean (135/95lb) 6 Jerk 3 MU (or 6 C2B PU or 9 Pull-ups) Click here to [...]

Warm-up & Mobility: 15 Minutes Strength: 15 Min to work to a heavy double (2) Conditioning: For total working time (25 min time cap) 12-9-6-3 of – Burpee over bar Power Clean (115/75lb) [...]

Warm-up & Mobility: 15 Minutes Strength: NIGHT OF THE LIVING DEADLIFT!!! Work to a 1 RM Deadlift (in costume if possible) Conditioning: This is optional. If you want more time to hit that 1RM [...]

Warm-up & Mobility: 15 Minutes Skill: Goat day – choose a high skill body weight movement that vexes you and work on it. Choices may include: Double-unders, rope climbs, muscle-ups, pull-ups, [...]

Warm-up & Extended Mobility: 20 Minutes Conditioning: EMOM 21 min – 7 cycles Min 1: 15 KB Swings (24/16k) Min 2: 10 Burpees Min 3: 1 Deadlift @75% of your 1RM Click here to sign up for [...]

Warm-up & Mobility: 15 Minutes Skill: Extended warm-up with barbell/PVC working on being efficient with high rep power/push jerks. Conditioning:  For Time: “Whoopie Pie” CFNE 10 – 8 – 6 – 4 – [...]

Warm-up & Mobility: 15 Minutes Strength: EMOM 10 Min Snatch – approx 75% 1RM Conditioning:  AMRAP 16 Min of – 7 Hang Power Snatch (95/75#) 14 Walking lunges (L+R=2) E2MOM Increasing ladder of [...]