Archives

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 3 reps at 80% Conditioning: “Clean and Pull” On the Minute for 12 Minutes: Even minutes: 5 Hang power cleans (as heavy as [...]

Warm-up & Mobility: 15 Minutes Strength: Clean and Jerk – warm up to WOD weight Conditioning: “Grace and then some…” For total working time and Grace time: 30 Clean & Jerk [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – warm up, then 4 worksets of 3 reps each at 80% (all at the same weight, for form and volume at a weight that is challenging but not [...]

Warm-up & Mobility: 15 Minutes Skill: HSPU and/or C2B Conditioning: “Spiral Architect” 20 min AMRAP – up ladder 3-6-9-12-15…. reps of – HSPU (deficit if possible) **after [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 3 reps @75%, 3 reps @80%, 3 reps at 85% (you should still have one more rep in the tank, this is not a max-out effort) Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 3 sets of 2 @ 75%, 2 sets of 2 @ 80% Conditioning: “End of the Beginning” For time & weight 10 Power Snatch 2 Front Rack Lunge [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5 reps at 75%, 3@80%, 2×2@85-87% Conditioning: “Laguna Sunrise” 5 RFT of – 75 Double Unders (or 90s of jump rope progression [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 3×2 @ 70%, 2×2 @ 75% Conditioning: “Age of Reason” 3 Rounds for Reps – 3 min effort of – 20 TTB 20 KB [...]

Warm-up & Mobility: 15 Minutes Skill: The Glute-Ham Developer and the Reverse Hyper Conditioning: “Cat Fancy” 30-20-10 reps for time of – KB Swings (32/24k) Wall Balls [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 15 minutes to hit a heavy single Conditioning: “Odd Cindy” – EMOM 20 minutes Even minutes: 20/16 cal row Odd minutes: 1 [...]