Archives

Warm-up: 2 minutes Conditioning: Then, for time (with 10 min time cap): 400m Run or 500m Row 40 squats 30 Sit-ups 20 Push-ups 10 Pull-ups Goal is under 6:30 for men, 7:00 for women. (One thick [...]

Warm-up & Mobility: 25 Minutes Conditioning: In “Fight Gone Bad” style, for max reps: Wall Balls (20/14lb) SDHP with KB (32/24k) Burpees Hang Power Clean (95/65lb) Row (for [...]

Warm-up & Mobility: 15 Minutes Strength: Bench – 5-5-5-5 Conditioning:  “Annie” 50-40-30-20-10 reps for time (10 min time cap) of: Double-unders Sit-ups Check your score from the last time we [...]

Warm-up & Mobility: 15 Minutes Skill: HSPU progressions – 15-20 minutes to work on skill Conditioning: 4 Rounds for time of – 10 HSPU 12 Ring Row 15 KB Swing (32/24lb) Click here to [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 20 minutes to establish a heavy double Conditioning: For time – Power Clean/Burpee-over-bar Ladder 10 Power Clean (135/95lb) [...]

Warm-up & Mobility: 15 Minutes Skill: For form, not weight. Low bar vs. high bar squat – 5 sets of 5 at 50% for quality. We will also review: head positioning, wrist positioning, and [...]

Warm-up & Mobility: 15 Minutes Strength/Skill: Snatch EMOM 10 minutes – 3 position – 1 Hang (starting in the power position) Power Snatch + 1 Hang (from knee pausing at power position) Power [...]

AMRAP 20min of: 3 Muscle Ups ( scale C2B or Pull up) 6 Hang Power Cleans (155#/105#) 9 Box Jumps (30/24″) 27 DUs *400m sprint minute 5-10-15

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 1RM test (Beginners should hit a heavy 3 or 5) Conditioning: (The conditioning portion of today’s work is optional for those going [...]

Warm-up & Mobility: 15 Minutes Strength: Power Jerk – 15 minutes work to heavy double Conditioning: 5 rounds for total reps – Max Air Squat in 60 seconds Max HSPU in 60 seconds Max [...]