Warm-up Strength: Every 2min x 12min 1 Tempo Front Squat @33X1 + 2 Front Squats Conditioning: As Many Rounds and Reps as Possible in 3min of: 5 Thrusters 115/75 5 Toes to Bar Rest 2min As Many Rounds and Reps as Possible in 3min of: 10 Thrusters 95/65 10 Toes to Bar Rest 2min As...Read More

Barbell Warm-up Barbell Cycling: Take 10min to build to 85% of your Power Clean and Jerk, then Every 20sec x 15 sets 1 Power Clean and Jerk @55-60% Conditioning: As Many Rounds and Reps as Possible in 10min 6 Handstand Push-ups* or Push Press 8 Hang Power Cleans 135/95 10 Alternating Pistols   20 Double-unders...Read More

Mobility: Hips Midline/Stability: 3 setsCopenhagen Plank x 30-45sec right legBottoms Up Kettlebell Carry x 80ft right arm Copenhagen Plank x 30-45sec left legBottoms Up Kettlebell Carry x 80ft left arm Paloff Side Step x 30sec each way Stable and controlled Conditioning: Every Minute on the Minute x 20min 1- Med Ball Clean x 10 reps...Read More

Warm-up Strength: 3 sets Deadlift x 10 reps Rest 2minStart your first set around 50-60% and build. Deadstop and release tension between every rep. Then, get tight, take a breath, and lift the bar while keeping proper technique. Conditioning: 3rds for time 750m Run 20 Single Arm Alternating Dumbbell Hang Snatches Rx 35/25 Rx+ 50...Read More

Warm-up Strength: 4 sets 1a) Dumbbell Squeeze Press x 6@30X1 immediately followed by Banded Triceps Press Downs x 20 reps @30X1 1b) Single Arm Dumbbell Row x 6 each @30X1 immediately followed by Straight Arm Banded Lat Pull Downs x 20 reps @30X1 1c) Single Leg Romanian Deadlifts x 8 each leg Slow and Controlled....Read More

Warm-up Strength: Build to today’s 2RM Pause Front Squat @ 33X1 You had a 3RM last week. Try to go a little heavier. Conditioning: 30 Pull-ups 10 Dumbbell Thrusters 50/35 20 Chest to Bar Pull-ups 20 Dumbbell Thrusters 10 Ring Muscle-ups Or 30 Jumping Pull-ups 10 Dumbbell Thrusters 35/20 20 Pull-ups 20 Dumbbell Thrusters 10...Read More

Barbell Warm-up Olympic Lifting: Every 90sec x 8 sets Power Snatch + Hang Snatch Focus on positioning and not load. Work on speed under the bar for the hang snatch. Conditioning: Every Minute on the Minute x 12min 1- 6 Hang Power Snatch Rx 96/65 Rx+ 135/95 2- 12 Wall Balls 20/14 to 10ft 3-...Read More

Mobility: Wrists and Forearms Skill: Handstand Walk Progressions Conditioning: As Many Rounds and Reps as Possible in 18min of 400m Run 30 Russian Kettlebell Swings 25ft Handstand Walk or 3 Wall Walks 20 Goblet Squats 15 Elbow Plank to Push-up TransitionsRead More

Warm-up Strength: 3 sets Deadlift x 12 reps Rest 2min between setsStart your first set around 50% and build. Deadstop at the ground between every rep. Conditioning: 3rds for time 5 Deadlifts 275/185 15 Toes to Bar 35 Air Squats 50 Double-unders Or 3rds for time 5 Deadlifts 185/135 15 Hanging Knee Raises 35 Air...Read More

Warm-up Strength & Skill: Every Minute on the Minute x 12min 1- Strict Pull-ups x 6-8 reps 2- Strict Handstand Push-ups x 6-8 reps 3- High Box Jumps x 4-6 reps *These need to be higher than you normally jump. Focus is on power and explosiveness. Conditioning: Last Done 4/20/21 This is a mental grind...Read More