Barbell Warm-up Olympic Lifting: Every 90sec x 3 sets 3-Position Power Clean + 1 Jerk @60-70% (High Hang Power Clean + Mid Hang Power Clean + Power Clean + 1 Jerk) You can drop after the mid-hang and quickly reset at the ground for the power clean. Every 2min x 8min (4 sets) Clean Lift...Read More

Warm-up Strength: Today you’ve got more pushing and pulling strength in 2 separate sections. Everyone starts on the dumbbell bench and follows the progression. Work in a Congo line if you need share benches so that you stay in the order as prescribed. 1) 3 sets of:Dumbbell Bench Press x 5 reps @21X1Rest 20secTempo Push-Ups...Read More

Mobility: Hips and Hip Flexors Skill: Turkish Get-ups Conditioning: Every Minute on the Minute x 20min 1- 10 Plate Ground to Overhead + 20 Plate Hops 2- 10 Plank Burpees + 20 Hand Plank Plate Taps 3- 10 Lunges Holding Plate + 20 Russian Twists with Plate 4- Run, Row, Bike, or Ski x 60sec...Read More

Warm-up Strength: 4 sets of:Tempo Front Squats x 4 reps @2211 + 1 Front Squat Rest 2min between sets Conditioning: As Many Rounds and Reps as Possible in 5min of: 5 Hang Power Cleans Rx 115/75 Rx+ 135/95 5 Shoulder to Overhead 10 Front Squats 50 Double-unders Rest 1min Then, For Time 15 Hang Power...Read More

Warm-up: Strength: Every 2min x 10min Deadlift x 10-8-6-6-4 TnG. Double overhand, no mixed grip. Conditioning: The row should take you 60sec or less and the dumbbell movements should be unbroken. No Rx but adjust the calories and weights accordingly. 2 person team. You-go-I-go rounds As Many Rounds and Reps as Possible in 10min of:...Read More

Barbell Warm-up Olympic Lifting: Every Minute on the Minute x 4min High Hang Power Clean + Mid Hang Power Clean + Jerk @60-70% Rest 1min Every Minute on the Minute x 4min Clean Lift Off + Power Clean + Jerk @65-75% Rest 1min Every Minute on the Minute x 4min Power Clean + Jerk @75%...Read More

Warm-up Strength: 4 sets Tempo Push-ups @1111* x 15 reps immediately followed by 20 Banded Triceps Press Downs Rest 30sec Strict Chest to Bar Pull-ups** x 6 reps immediately followed by 20 Seated Banded Rows Rest 60sec *If done unbroken, this is 60sec of work. You can break any time to rest so that you...Read More

Mobility: Wrists and Forearms Skill: Handstand Walking Progressions Conditioning: As Many Rounds and Reps as Possible in 18min of: 200m Run 20 Single Arm Alternating Kettlebell Swings 20 Straight Leg Raises 200m Run 20ft Handstand Walk or a Progression/Drill* 20 Sumo Deadlift with Kettlebell 10 Deck Squats *Handstand marching (free, wall, box), wall walks, shoulder...Read More

Warm-up Strength: Every 2:30 x 5 sets Tempo Front Squats x 5,5,4,4,3 @2211 Conditioning: 10 Overhead Squats 10 Burpee Pull-ups* 20 Front Squats 20 Burpee to 6in Target* 30 Back Squats 30 Lateral Burpees Over the Barbell *Bar must be 6in above extended reach of fingers Rx 115/75 Rx+135/95Read More

Warm-up Strength: 3 sets Bulgarian Split Squats x 6 reps @3111 immediately followed by 8 Bodyweight Jumping Bulgarians Rest 45sec between legs and 90sec between sets *You will do 6 weighted reps with dumbbells at tempo, then place the weights down and go right into 8 jumping reps on the same leg. Go for height...Read More