Archives

Warm-up: Dots (2), walking spidermans, walking quad stretch Mobility: Roll-out T-spine, lax ball to serratus, Sampson stretch Strength: EMOM 8 minutes of Hang Power Snatch, Hang Snatch, Overhead [...]

Warm-up: 3 minute partner medball toss. – 1st min mixed toss – 2nd min squat w/ball – 3rd min toss ball then burpee Mobility: Super front rack, banded distractions, couch [...]

Warm up: 3 in 3 push ups, situps, and grasshoppers Mobility: Anterior smash (chest and shoulders), Sampson stretch, foam roll your tight bits Skill: Goat work – pick from: HSPU, Push-up, [...]

Warm-up: 3-in-3: Jumping Squat, Push-ups, OHS with PVC Mobility: Anterior smash with lax ball, bar hang, wrist openers Strength: EMOM 7 min @ 60-70% of max Clean/Jerk without dropping the bar: 1 [...]

Warm-up: Dots (x2), High Knees, Butt kickers, zombie walk, bear crawl (down) & crab walk back, 15 quick squats Mobility: Russian babymaker, banded spiderman, glute smash with lax ball [...]

Strength: 20 minutes – Jerk – work to a heavy double Conditioning: “Georgia” 5 Rounds for time of: 10 Power Cleans (135/95lb) 15 Push-ups