Archives

Warm-up & Mobility: 15 Minutes Strength: Jerk – 15 minutes to hit a heavy single Conditioning: EMOM 20 minutes Even minutes: 20/16 cal row Odd minutes: 1 round C2B Cindy (5 C2B [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 10 Min work up Conditioning: “Ten” 10 RFT (20 min cap) of – 2 Power Cleans (135/95lb) 3 Thrusters (same barbell) 2 Rope Climbs [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – EMOM 10 @65-70% – 1 Power Snatch + 1 Power Position Snatch Conditioning: “Footloose” – AMRAP 12 – ladder [...]

Warm-up & Mobility: 15 Minutes Strength: Squat  Deep 1s Pause Squat 2@65%-70% of 1RM (No pause for work sets) then 5 reps at 70-75%, add 5% more for 3 reps, add 5% more for 2 reps, add 5% [...]

Warm-up & Mobility: 15 Minutes Conditioning: “Fr.e.a.k” – First rounds of Fran, Eva, Annie, and Kelly For time: 21 Thrusters (95/65lb) 21 Pull-ups Run 800m 30 KB swings [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 20 minutes to work to a heavy triple Conditioning: “Master of Puppets” 10 minute AMRAP of – 9 Front squats [...]

Warm-up & Mobility: 15 Minutes Strength: 1 Push Press + 1 Jerk – When your PP leaves, work just the jerk – 20 minutes to find the heaviest set Conditioning: “New Divide” 5 rounds [...]

Warm-up & Mobility: 15 Minutes Strength: Clean complex – 1 High Hang Clean + 1 Hang Clean – work for 20 min to find a heavy set Conditioning: “Filthy at Forty” AMRAP [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch Complex – EMOM 10min – 1 Power Position Snatch + 1 Hang Snatch (from above the knee) – all sets at 70% or Perceived exertion [...]

Warm-up & Mobility: 15 Minutes Skill: 1 arm Snatch (DB or KB), rowing efficiency Conditioning: From CFNE – “Kung Fu Grip” EMOM x20 Min Min 1: 15 HSPU Min 2: 15 Cal Row Min 3: 12 1-arm Snatch [...]