Strength: Strict press – work to a heavy set of 3. Then, Push-press – work to a heavy set of 3. Then, “Tabata Some Stuff” Perform Tabata intervals of: Squat (resting at [...]
Strength: Jerk – work to heavy double Then AMRAP for 2 min-4 min-6min rounds with one minute rest between of: 3 Power clean (135/95lb) 6 Push-up 9 Squat Each round should start with Power Clean. [...]
Deadlift – 1 rep max Ticking Time Bomb (CFNE) For time: 50-40-30-20-10 Kettlebell Swing (24/16k) Double Unders Beginner’s lighter KB, 10 attempts each round then 2x single unders Advanced: Heavy [...]
Warm Up: Double Unders Strength: Snatch – drill 3 position – one snatch from high hang, one from above knee, one from floor For time: Front Squat and Burpee over bar ladder 10 FS (115lb/75lb) 1 [...]
Skill review: Burpee – movement standards and efficiency Group warm-up: For 2 minutes, alternate 30 second intervals of double-unders and burpees Strength: High Bar Back Squat – 5-5-5 [...]
Strength: 1″ Deficit Deadlift 3@75%, 3@80%, 3@85% – use your 3 rep max to calculate your lifts. Rest at least 3 minutes between each work set. Each lift begins at a dead stop with [...]
Count all reps in these three rounds – rest one minute between rounds: In 10 minutes, Run 800m – with the remaining time perform max reps of wall balls (20/14lb) In 10 minutes, run [...]
