Archives

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 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 20 minutes to establish a heavy double Conditioning: For time – Power Clean/Burpee-over-bar Ladder 10 Power Clean (135/95lb) [...]

Warm-up & Mobility: 15 Minutes Skill: For form, not weight. Low bar vs. high bar squat – 5 sets of 5 at 50% for quality. We will also review: head positioning, wrist positioning, and [...]

Warm-up & Mobility: 15 Minutes Strength/Skill: Snatch EMOM 10 minutes – 3 position – 1 Hang (starting in the power position) Power Snatch + 1 Hang (from knee pausing at power position) Power [...]

AMRAP 20min of: 3 Muscle Ups ( scale C2B or Pull up) 6 Hang Power Cleans (155#/105#) 9 Box Jumps (30/24″) 27 DUs *400m sprint minute 5-10-15

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 1RM test (Beginners should hit a heavy 3 or 5) Conditioning: (The conditioning portion of today’s work is optional for those going [...]

Warm-up & Mobility: 15 Minutes Strength: Power Jerk – 15 minutes work to heavy double Conditioning: 5 rounds for total reps – Max Air Squat in 60 seconds Max HSPU in 60 seconds Max [...]

Warm-up & Mobility: 15 Minutes Skill: Clean work with unloaded barbell, work up to WOD weight Conditioning: 3 rounds for reps – RX is ON – AMRAP 5 minutes – 2 Cleans (185/125lb) [...]

Warm-up & Mobility: 15 Minutes Skill: Snatch/OHS work, work up to WOD weight Conditioning: 4 rounds for time – 400m run 21 KBS (32/24k) 12 OHS (95/65lb) Click here to sign up for [...]

Warm-up & Mobility: 15 Minutes Strength: Strength: Squat – 1 RM (Beginners, or those that just did a Powerlifting meet! should hit a heavy 3 or 5 set) Conditioning: (optional for those going [...]