Warm-up: 200m Run then 2 sets of: 3 reps each Muscle Clean Hang Power Clean Front Squat Strict Press Push Press Split Jerk Strength: Every 2min x 12min Hang Power Clean + 2 Front Squat + Split Jerk Conditioning: As Many Rounds and Reps as Possible in 9min of: 5 Devil’s Press 15 Toes to...Read More

Mobility: Ankles Skill: Pistols Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run 20 Pistols or 30 Lunges 20 Hand Plank Plate Taps 20 Ball Slam 20 Russian Twist with ball https://www.youtube.com/watch?v=i1UWPQ9HPHkRead More

Warm-up Strength: Deadlift x 10-8-6-6 Conditioning: 300m Run 30 Thrusters 75/55 30 Lateral Burpee Over the Barbell 600m Run 30 Lateral Burpee Over the Barbell 30 Thrusters 300m RunRead More

Warm-up: 200m Run then 3rds of: 10 Shoulder Taps 10 Glute Bridge with single leg kick out 10 Deadbug Strength: 3 sets 1a) Barbell Front Rack Alternating Reverse Lunges @2011 x 12 reps 1b) 2 Wall Walk + 30sec Nose to Wall Handstand Hold Conditioning: 500m Row then 3rds of: 30 Russian Kettlebell Swings 53/35...Read More

Barbell Warm-up for both power snatch and power clean and jerk/press Barbell Cycling: Every 45sec x 10 sets 5 Ground to Overhead unbroken, touch-n-go reps When you see “ground to overhead”, it means that you can choose the technique that works best for you. Typically, this means a power snatch or a power clean and...Read More

Barbell Warm-up Strength: From the floor, no racks. Every 2min x 10min Tempo Front Squat x 1 reps @1311 + 2 Front Squat No Tempo + Split Jerk x 1 Conditioning: 4rds 10 Strict Handstand Push-ups 25 Air Squats 10 Deadlifts 225/155 Or 4rds 10 L-seated Dumbbell Strict Press 35/25 25 Air Squats 10 Deadlifts...Read More

Mobility: Thoracic Opening Midline/Stability: 3 setsFalse Grip Isometric Ring Hold at Chest 2 x 10-15sec holdsBottoms Up Kettlebell Walk x 80ft each arm Active position at 90 degreesHalf Kneeling Paloff Press x 10 reps each side Slow and Controlled10 Tuck-up or V-up into 30sec Hollow Hold Conditioning: 2 person team (use your own equipment)200m Run/Row...Read More

Nasal Breathing Warm-up: As Many Rounds and Reps As Possible in 8min of: 100m Run/Row/Ski 10 Air Squats 5 Tempo Push-ups @1111 5 Strict Pull-ups 10 Overhead Squats with a pvc Conditioning: 15-12-9 Thrusters 115/75 Chest to Bar Pull-ups Time Cap 7min @10:00 15-12-9 Thrusters 95/65 Pull-ups Time Cap 7min Finish: 3 sets 15sec Holds...Read More

Warm-up Strength: Every Minute on the Minute x 6min (3 sets) 1a) Double Kettlebell or Dumbbell Front Rack Walking Lunges x 14 steps 1b) Tempo Chin-ups x 4-6 reps @3111 Conditioning: 750m Row 750m Run 75 Double-unders Then 3rds of 25 Ball Slams 25 Ab-mat Sit-upsRead More

Barbell Warm-up Olympic Lifting: Take 15min to build to a heavy Power Clean Barbell Cycling: Every 90sec x 6min (4 sets) 10 Power Clean and Power Jerk Must be unbroken, touch and go reps. Pick a weight you can handle, unbroken, for all 4 sets. Conditioning: Last done on 7/30/19 Lucky Sevens As many rounds...Read More