Archives

Warm-up & Mobility: 15 Minutes Strength: Jerk – 5 min skill work with empty BB – 15 minutes to work to a heavy single practicing getting under the bar fast Conditioning: 4 RFT (15 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5 reps @50%, 5 @ 65%, 5 @ 75%, 5 @ 90%, 3 @ 102% (approx. 2% heavier than last week), 8 @ 75% Conditioning: AMRAP 8 Minutes 7 Front Squats [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM 10 – 1 Power Snatch – 1 hang snatch – 1 OHS @60 for those who have full snatch. @70 for those with Power Snatch. Quality over weight! [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – work up to a heavy single Conditioning: For time (20 minute time cap) 50 Double-unders 40 Deadlift (115/95lb) 40 Walking Lunges (L/R=2) [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – focusing on footwork – 20 minutes to work to a heavy double. For those with solid footwork work on Jerk Balance Conditioning: AMRAP 12 minutes: [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 5 reps @ 60%, 70%, 85%, 95% – working off your 3RM Conditioning: “Bergeron Beep Test” – RX is ON OTM for as many as [...]

Warm-up & Mobility: 15 Minutes Strength: Bench – 5×3 at approx 80% estimated 1rm with long (2 ct) pause at bottom – use first couple of sets to work up, do last 3 sets at same weight [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Snatch – 2 reps OTM every for 10 minutes (work up for the first couple of sets). Experienced lifters work for full snatch at 60%, new lifters or [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5 reps @ 50%, 5 @ 60%, 5 @ 70%, 5 @ 85%, 3 @ 100%, 8 @ 70% – working percentages off your 3RM Conditioning: 3 Rounds for time of – 10 [...]

Warm-up & Mobility: 15 Minutes Conditioning: RX is ON – Record your “Grace” time and total working time: “Grace” – 30 Clean & Jerk (135/95lb) Run one [...]