Warm-up & Mobility: 15 Minutes Strength: Push Press 3-3-3 Power Jerk 2-2-2 Split Jerk 1-1-1 Conditioning: “Countdown” For time – 10 reps down to 1 of – Power Jerk (115/75) Burpee [...]
Warm-up & Mobility: 15 Minutes Strength: Clean work up to WOD weight Conditioning: “Ambrosia” 15-12-9-6-3 reps of – Power Clean (135/95) HSPU after each round: 50 DUs Click [...]
Warm-up & Mobility: 15 Minutes Strength: Snatch – 15 to 20 minutes to work up to max WOD weight and plan bumps Conditioning: For weight and time: “Filet Mignon” Increase [...]
Warm-up & Mobility: 15 Minutes Strength: Front Squat – 15 minutes to hit a heavy double Conditioning: “Helen” RX is ON 3 rounds for time of: 400m Run 21 KBS (24/16k) 12 [...]
Warm-up & Mobility: 15 Minutes Skill: Double-unders Conditioning: “Fight Gone Different” In Fight Gone Bad style (Each movement is performed for max reps in one minute, perform 3 rounds [...]
Warm-up & Mobility: 15 Minutes Strength: Snatch – Every 90 sec for 15 min (10 rounds) 1 High Hang Snatch (from pockets) – drop and reset – 1 Snatch begin at 50% and climb [...]
Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 3 reps at 80% Conditioning: “Clean and Pull” On the Minute for 12 Minutes: Even minutes: 5 Hang power cleans (as heavy as [...]
