Archives

Warm-up & Mobility: 15 Minutes Strength: DL 4×5 – 65%, 80%, 90%, 102% – working percentages off 3RM (not your new one but the one you established on the last 3RM test day) Conditioning: [...]

Warm-up & Mobility: 15 Minutes “9/11 Tribute WOD” Rx is ON – For time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30/24″) 11 Thrusters (125/85lb) 11 Burpee Chest to Bar [...]

Warm-up & Mobility: 15 Minutes Strength: Bench – 2 ct pause – 20 minutes to work to a heavy double – form AND TRUE PAUSE over weight Or Strict Press 5-3-1-1-1 to hit a heavy single [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 20 minutes to hit a heavy single Conditioning: AMRAP 8 minutes of – 6 Front Squat (155/115lb) 3 Push-Jerks (same BB) 9 Push-ups Click [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 20 min to hit a heavy single Conditioning: 4RFT of – 7 Pull-Ups 7 Power Snatch (135/95lb) 7 Burpees Click here to sign up for [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift 4×5 – 65%, 80%, 90%, 98% – working percentages off 3RM Conditioning: AMRAP 15 min* of – 5 FSQ (185/125lb) 10 Burpees 15 TTB *Run [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Bench 3-3-3 – heavier than last week by 5-10% Conditioning: 5 rounds for time: 3 Rope climbs 9 Wall Ball (20/14lb) 12 Sumo DL with KB (30/24k [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – EMOM 10 minutes – 75–80% 1RM Clean Conditioning: For time: 2 Power Clean & Jerk @75% 1RM 8 Pull-ups 200m Run 4 PC & Jerk 16 [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – EMOM 10 minutes – 1 Snatch @ 75-80% Conditioning: 5 rounds for time – “Georgia’s Snatch” (RX is on) 10 Power Snatch (115/75lb) 15 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – (focus on speed for first two sets) 50×5, 65×5, 80×5, 95×5, 100×3, 80×8 – working percentages off 3RM [...]