Archives

Warm-up & Mobility: 15 Minutes Strength: Cleans @65% of 1RM – OTM 10 min – 1 Power Clean + 1 Hang Power Clean (from above knee) + 1 Hang Clean (above knee) + 1 Clean Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 5 at 65%, 80%, 90%, 103% – calculate from 3RM Conditioning: For time with a 12 minute time cap: Buy-in: 100 [...]

Warm-up & Mobility: 20 Minutes Conditioning: Red Nation – from CFNE – AMRAP 15 min – RX is ON: 10 Toes to Bar 15 Box Jump (24/20″) 20 Wall Ball (20/14lb) Finisher: Turkish [...]

Warm-up & Mobility: 15 Minutes Strength: OTM 10 min, from power position 1 muscle snatch + 1 power snatch + 1 snatch. Work as heavy as possible (AHAP) Conditioning: The Chiefs Snatch – [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – working percentages off your most recent 3RM. Perform 3 sets of 5 reps @ 70% (same weight for all sets) – this is designed to be a [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 15 minutes to reach a heavy single Conditioning: AMRAP 12 minutes of an ascending ladder counting by 5s –  5-10-15-25… [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift with 2” deficit – 5-5-5-5 (20 minutes). For form over weight! (Beginners should work from the floor rather than deficit.) Conditioning: 6 [...]

Warm-up & Mobility: 15 Minutes Strength: Bench with a 2ct pause – 20 minutes to work to a heavy set of 3 – form AND TRUE PAUSE over weight! Conditioning: AMRAP 12 minutes of – 5 Box [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 20 minutes to work to a heavy set of 5 Conditioning: 21-15-9 reps for time*: Burpees Power Clean (135/95lb) *Each round is followed by [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 3 High Hang Snatch – OTM for 10 min. These are all from power position, not going down to knee; focusing on working explosive hips and [...]