Archives

Warm-up & Mobility: 15 Minutes Strength: Squat – 20 min – working percentages off 1 RM already established – 5×50%, 5×60, 5×70, 3×85, 8×60, (USE SPOTTERS [...]

Warm-up & Mobility: 15 Minutes Strength: Strict Press, 3×3 at a weight that is heavy but achievable Conditioning: 15 Minute AMRAP* of – 10 KB Swings 10 Burpees 10 TTB *Start with [...]

Warm-up & Mobility: 15 Minutes Strength: DL – 5@45%, 5@60%, 5@70%, 5@80% working off 1 RM Conditioning: “Cindy” 20 Min AMRAP of – 5 Pull-ups 10 Push-ups 15 Squats Click here [...]

Warm-up & Mobility: 15 Minutes Strength: Bench – long pause (2 count) Bench 4×5@75% – Or athletes can choose to work an overhead press Conditioning: Test Level II Skill – how [...]

Warm-up & Mobility: 15 Minutes Strength: Clean Complex – OTM for 10 minutes @70-75% of 1RM – 1 Power Clean + 1 Hang Clean + 1 Front Squat Conditioning: 3 RFT – Rx is ON [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 20 min – working percentages off 1 RM already established – 5×50%, 5×60%, 5×70, 5×75-80% Conditioning: For time [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM 10 min @70-75% of your 1RM- 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat **If you don’t know your 1 RM’s work to a [...]

Warm-up & Mobility: 15 Minutes “Fran” 21-15-9 reps for time of – Thrusters (95/65lb) Pull-ups Click here to sign up for today’s class.  

Warm-up & Mobility: 15 Minutes Strength: Deadlift (20 min) 4 sets of 5 reps each at 45, 55, 65, 75% working percentages from your 1 RM Conditioning: In 3 min – Run 400m – with [...]

Warm-up & Mobility: 15 Minutes Strength: Bench (20 minutes) 5×5 @75% of your 1RM – for quality. Or, Strict Press 3-3-3-3-3 Conditioning: AMRAP 12 min 25 Double-unders 2 Rope Climb 12 [...]