Archives

Warm-up & Mobility: 15 Minutes Strength: Clean – OT 1:30 @65% of your 1RM – 3 Clean – 10 rounds ONLY 3 min rest, then… Conditioning: 7 x 2:00 rounds, resting 1:00 between each [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 25 minutes to review foot work and positions for split jerk – work to a heavy double Conditioning: For time – FSQ and Burpee over [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 5×5 at 85% working percentages off your 3RM (at the same weight for all sets) Conditioning: “Ticking Time Bomb” from CF [...]

Warm-up & Mobility: 15 Minutes Strength: OT 1:30 – 3 snatch @65% of 1RM – 10 rounds Conditioning: “Nancy” (Rx is ON) 5RFT of: 400m Run 15 Overhead Squat* (95/65lb) 20 Time cap [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 50×5, 65×5, 80×5, 90×5, 102×3, 80×8 – working percentages off 3RM Conditioning: How low can you go? – 10 [...]

Warm-up & Mobility: 15 Minutes Conditioning: For time – 7 Hang Power Clean (135/95lb) 20 Burpees 20 Pull-ups 7 Hang Power Clean 15 Burpees 15 Pull-ups 7 Hang Power Clean 10 Burpees 10 [...]

Warm-up & Mobility: 15 Minutes Strength: DL 4×5 – 65%, 80%, 90%, 102% – working percentages off 3RM (not your new one but the one you established on the last 3RM test day) Conditioning: [...]

Warm-up & Mobility: 15 Minutes “9/11 Tribute WOD” Rx is ON – For time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30/24″) 11 Thrusters (125/85lb) 11 Burpee Chest to Bar [...]

Warm-up & Mobility: 15 Minutes Strength: Bench – 2 ct pause – 20 minutes to work to a heavy double – form AND TRUE PAUSE over weight Or Strict Press 5-3-1-1-1 to hit a heavy single [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 20 minutes to hit a heavy single Conditioning: AMRAP 8 minutes of – 6 Front Squat (155/115lb) 3 Push-Jerks (same BB) 9 Push-ups Click [...]