Warm-up & Mobility: 15 Minutes Strength: Squat Deep 1s Pause Squat 2@65%-70% of 1RM (No pause for work sets) then 5 reps at 70-75%, add 5% more for 3 reps, add 5% more for 2 reps, add 5% [...]
Warm-up & Mobility: 15 Minutes Conditioning: “Fr.e.a.k” – First rounds of Fran, Eva, Annie, and Kelly For time: 21 Thrusters (95/65lb) 21 Pull-ups Run 800m 30 KB swings [...]
Warm-up & Mobility: 15 Minutes Conditioning: “Fr.e.a.k” – First rounds of Fran, Eva, Annie, and Kelly For time: 21 Thrusters (95/65lb) 21 Pull-ups Run 800m 30 KB swings [...]
Warm-up & Mobility: 15 Minutes Strength: Front Squat – 20 minutes to work to a heavy triple Conditioning: “Master of Puppets” 10 minute AMRAP of – 9 Front squats [...]
Warm-up & Mobility: 15 Minutes Strength: 1 Push Press + 1 Jerk – When your PP leaves, work just the jerk – 20 minutes to find the heaviest set Conditioning: “New Divide” 5 rounds [...]
Warm-up & Mobility: 15 Minutes Strength: Clean complex – 1 High Hang Clean + 1 Hang Clean – work for 20 min to find a heavy set Conditioning: “Filthy at Forty” AMRAP [...]
Warm-up & Mobility: 15 Minutes Strength: Snatch Complex – EMOM 10min – 1 Power Position Snatch + 1 Hang Snatch (from above the knee) – all sets at 70% or Perceived exertion [...]
Warm-up & Mobility: 15 Minutes Skill: 1 arm Snatch (DB or KB), rowing efficiency Conditioning: From CFNE – “Kung Fu Grip” EMOM x20 Min Min 1: 15 HSPU Min 2: 15 Cal Row Min 3: 12 1-arm Snatch [...]
