Archives

Warm-up & Mobility: 15 Minutes Skill: 15 minutes to work Pull-up / Muscle-up progressions Conditioning: 18 Min AMRAP 0f – 10 Pull-ups or 3 MUs Shuttle Run 100m 10 Overhead Squats [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 5 reps at 60%, 70%, 85%, 95% – working percentages off your 3RM Conditioning: 12 min AMRAP of – 10 Walking [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 5 minutes of skill work with an empty barbell then 15 minutes to work to a heavy single Conditioning: 4 RFT (Rx is ON) of – 4 [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 3 reps every minute on the minute for 10 minutes at 70% of your 1RM Back Squat. For larger classes, get in 7-8 sets as quick as [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 5 minutes of skill work with empty barbell then 15 minutes to work to a heavy single Conditioning: For time: Buy in – 400m run [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 5 reps each with increasing weight: 60%, 70%, 80%, 90% working off 3 RM already established Conditioning: 2 min AMRAP of [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – OT 1:30 for 15min (10 sets) 65%-70% of your 1RM 1 power clean + 1 FSQ + 1 hang clean + 1 jerk **If you don’t know your 1RM, [...]

Warm-up & Mobility: 15 Minutes Conditioning: For time – 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM 10 65-75% of your 1RM – 1 Power Snatch + 1 Hi-hang Snatch (from power position) **If you don’t know your 1RM, work to a [...]