Warm-up Strength: Today’s focus is on the back squats. Percentages are getting high and next week will be a 1RM Back Squat Every 2min x 14min 4×50%, 4×60%, 3×70%, 3×80%, 2×90%, 1×93%, 1×95% Strength Accessory: The tempos are key here. Be deliberate and purposeful with your reps and technique. Squats should take 42sec and the...Read More

Barbell Warm-up Barbell Cycling: Take 10min to build to 85% of your Power Snatch Then, Every 20sec x 15 sets Power Snatch x 1 rep @55-60% Conditioning: As Many Rounds and Reps as Possible in 10min of: 3 Ground to Overhead 2 Rounds of Strict Cindy 6 Ground to Overhead 2 Rounds of Strict Cindy...Read More

Mobility: Hips and Hip Flexors Skill: Turkish Get-ups Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run, Row, Ski or 21/18 Assault Bike 80ft Dumbbell Hex Carry 20 Plank Dumbbell Pull Through 10 Dumbbell Goblet Squats 2 Wall WalksRead More

Warm-up Strength: Every 2min x 12min Jerk Dip + Split Jerk x 2 reps with a 2sec pause in receiving position on each split jerk You will perform 1 Jerk Dip, then 1 Split Jerk with a 2sec pause, then 1 more Split Jerk with a 2sec pause Conditioning: 2-person team (since it’s Valentine’s Day)...Read More

Warm-up Skills Retest: This is week 6 and time to retest. This is the same as week 1. Take a look back to see what you got and have a goal in mind for today! Complete as many reps possible in 60sec of each movement:Strict Handstand Push-upsRest 60secWeighted, Drag, or Regular Rope Double-unders (no singles...Read More

Warm-up Strength: Back Squat Every 2:30 x 5 setsSet 1 – 4 reps @ 70-75%Set 2 – 3 reps @ 75-80%Set 3 – 2 reps @ 80-85%Set 4 – 1 rep @ 85-90%Set 5 – Max Reps @ 80% Conditioning: No Rx today. Focus on what you need in terms of difficulty level, weights, and...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: 21 Hang Squat Cleans 135/95 21 Pull-ups 15 Thrusters 15 Chest to Bar Pull-ups 9 Clusters 9 Bar Muscle-ups Or 21 Hang Squat Cleans 96/65 21...Read More

Mobility: Wrists and Forearms Skill: Handstand Walking Progressions Conditioning: Work for 60sec each round. Every 90sec x 18min (3 sets) of: 1- 15 Ball Slams + Max Straight Leg Raises Holding Ball in remaining 60sec 2- 30sec Sandbag or Slam Ball Squats + 30sec Handstand Walk or * 3- Run, Row, Bike, Ski x 60sec...Read More

Warm-up Strength: Every 90sec x 7:30min (6 sets) Push Jerk + Jerk Dip + Split Jerk with a 2sec pause in receiving position in split jerk Conditioning: 4rds 400m Run 16 Dumbbell Deadlifts 16 Dumbbell Front Rack Reverse Lunges Rx 35/25 Rx+ 50/35Read More

Warm-up Skills: Final week of volume work before we retest the 60sec of Max Reps. Every Minute on the Minute x 2min of:Strict Handstand Push Ups x 50% of Max RepsFollowed by…Every Minute on the Minute x 2min of:Weighted, Drag, or Regular Rope Double-unders x 50% of Max RepsFollowed by…Every Minute on the Minute x...Read More