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Warm-up & Mobility: 15 Minutes Conditioning: “Spy vs. Spy” from CFNE – RX is ON 30 Burpees over the Bar 400m Run 15 Power Snatch (115, 80#) 800m Run 15 Power Snatch (115, 80#) [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat 3-3-3-3 Conditioning: Fun with Tabata – for total reps: Squats Sit-ups Push-ups Pull-ups Click here to sign up for today’s class.  

Warm-up & Mobility: 15 Minutes Strength: 25 min to work Pull-up – Muscle -up Progressions. Conditioning: AMRAP 3 min “Fran Prep” 9 Pull-up 9 Thruster (95/65lb) Rest 1 min between rounds. [...]

Warm-up & Mobility: 15 Minutes Strength: Long Pause (motionless pause) Bench Press – 20 Min to work to 1RM: 5-3-1-1-1. Cue: Perfect your set-up then pretend your chest is a made of glass as [...]

Warm-up & Mobility: 15 Minutes Strength: 20 min to establish a 1RM Clean Conditioning: Up Ladder 10. In 10 minutes climb as high as possible, adding 1 rep to each movement each round @ 75% of [...]

Warm-up & Mobility: 15 Minutes Skill: Rope Climb – 20 minutes. Got rope climbs? Work another goat for 20 minutes Conditioning: AMRAP 14 minutes of: 2 Rope Climb (or 4 Progressions) 10 [...]

Warm-up & Mobility: 15 Minutes Strength: 20 min to establish a 1RM Snatch Conditioning: With a 16 min clock – OT2min (for 8 rounds) – 3 Muscle-Ups* 5 Power Snatch (approx @80% of [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift 2-2-2-2 (4 worksets increasing in weight to a heavy but not maximal load.) Your last set should be 5% less than your heaviest set from last [...]