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Warm-up & Mobility: 15 Minutes Strength: Bench – long (2 ct) pause at bottom – 5-5-5-5 (try to work at the same weight as last week) Conditioning: AMRAP 3 /rest 1 / AMRAP 5 / rest 1 /AMRAP 7 [...]

Warm-up & Mobility: 25 Minutes (Extended Mobility!) Skill: Level II Double-under test – How many DUs can you do in 2 minutes? (Goal is 50 or more) Conditioning: OTM for 14 min – [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch complex at 70-75% of your 1RM – OTM 10 min of 1 Power Snatch+ 1 Hi-Hang Snatch + 1 Snatch Balance Conditioning: AMRAP 12 minutes of: 3 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5@50% Pause squats,, 5@60% Pause squats, 5@70% (this set and the rest of the sets have no pause), 5@85%, 3@90, 8@70% – working percentages off [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat 3-3-3-3 Conditioning: Partner WOD, 20 min AMRAP of – Partner 1 starts with 400m run Partner 2 begins – 5 S2OH, 10 Burpees over [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 25 Minutes to establish a 3RM. You will be using your current 3RM to work percentages in the coming weeks so please record your [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press: 6-6-6-6 (Increasing in weight each set, last set should not be maximal – 5% heavier than the 8 rep sets last week) – No pause [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – Begin @50% and perform one clean OTM adding 10# every min until you hit failure (women can go up in 5# increments if preferred). When [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 25 min to establish a 3RM. You will use this number to work percentages off for the upcoming weeks, so be sure to record it. Conditioning: 5 [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – Begin @50% and perform one snatch OTM adding 10# every min til fail (women can go up in 5# increments if preferred). When you fail, back off [...]