Archives

Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM 10 min @70-75% of your 1RM- 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat **If you don’t know your 1 RM’s work to a [...]

Warm-up & Mobility: 15 Minutes “Fran” 21-15-9 reps for time of – Thrusters (95/65lb) Pull-ups Click here to sign up for today’s class.  

Warm-up & Mobility: 15 Minutes Strength: Deadlift (20 min) 4 sets of 5 reps each at 45, 55, 65, 75% working percentages from your 1 RM Conditioning: In 3 min – Run 400m – with [...]

Warm-up & Mobility: 15 Minutes Strength: Bench (20 minutes) 5×5 @75% of your 1RM – for quality. Or, Strict Press 3-3-3-3-3 Conditioning: AMRAP 12 min 25 Double-unders 2 Rope Climb 12 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 65-70% – OTM 10 minutes – 1 Power Clean + 1 Hang Power Clean + 1 Hang Clean + 1 Clean Conditioning: 3 RFT of – 400m [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch 65-70% – OTM 10 min – 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch Conditioning: AMRAP 15 min of – 10 C2B [...]

Warm-up: 2 minutes Conditioning: Then, for time (with 10 min time cap): 400m Run or 500m Row 40 squats 30 Sit-ups 20 Push-ups 10 Pull-ups Goal is under 6:30 for men, 7:00 for women. (One thick [...]

Warm-up & Mobility: 25 Minutes Conditioning: In “Fight Gone Bad” style, for max reps: Wall Balls (20/14lb) SDHP with KB (32/24k) Burpees Hang Power Clean (95/65lb) Row (for [...]

Warm-up & Mobility: 15 Minutes Strength: Bench – 5-5-5-5 Conditioning:  “Annie” 50-40-30-20-10 reps for time (10 min time cap) of: Double-unders Sit-ups Check your score from the last time we [...]

Warm-up & Mobility: 15 Minutes Skill: HSPU progressions – 15-20 minutes to work on skill Conditioning: 4 Rounds for time of – 10 HSPU 12 Ring Row 15 KB Swing (32/24lb) Click here to [...]