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Warm-up & Mobility: 15 Minutes Strength: Front Squat – 1 and 1/4 – 15 min to work to a heavy set of 3 Conditioning: “Bad Sweater” 5 Rounds of 3 min on / 1 min rest of: 200m Run 15 [...]

Warm-up & Mobility: 15 Minutes Strength: EMOM 10 Min: 1 Hang (from Power Position) Power Clean + 1 Power Clean, climbing every interval Conditioning: “G19” AMRAP 12: 6 Power Cleans (135/95lb) [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – work to a 1 RM – use as much time as you need. Metcon is optional Conditioning: “Cat Scratch Fever” 21-18-15-12-9 Reps for time [...]

Warm-up & Mobility: 15 Minutes Strength: Skill work – Rope climbs or MU Conditioning: “Bubblah” Every 90 seconds for 10 Rounds (takes 15 min): 2 Rope Climbs or 1 MU 10 Push-ups 15 Air [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 20 minutes to work up to a heavy single Conditioning: “Cash and Carry” AMRAP 16 min: 10 Hang Power Cleans (115/75lb) 50m Farmers Carry [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 20 mins to work to a heavy single Conditioning: “Bring the Noise” For time (15 min timecap) 10 Overhead Squat (135/95lb) Run 200m 10 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – work to a 1 rep max – use as much time as you need. Use spotters when you get above 85%. Metcon is optional. Conditioning: “Two [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 3 sets of 4 at 75% – stay light and work on form; next week we will be working on our 1 rep Conditioning: “Chop Suey” For time: [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 1 Power Position Snatch + 1 Snatch – 7 sets of 1 rep climbing in weight, 60-90 sec rest max between sets Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 2 sets of 2 at 80%, 1 set of 2 at 85% – stay light with this work. Next week is our 1 rep test. Conditioning: [...]