Archives

Warm-up & Mobility: 15 Minutes Strength: Clean complex – OT 1:10 for 12 min (10 sets) – 1 Power Cleans + 2 Front Squat + 1 Clean – at 75% of your 1RM Conditioning: For time: [...]

Warm-up & Mobility: 15 Minutes Strength: Warm up and work to 2 sets of 1 or 2 reps pause squats, work heavier than last week – but depth and form is the priority! Then, perform 3 sets of 3 [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch OTM 10 min – 1 Snatch Deadlift (to power position) + 1 snatch pull (float above nipple height and drop) + 1 Snatch. Work as heavy as [...]

Warm-up & Mobility: 15 Minutes Conditioning: 20 Min AMRAP of “Running Cindy” Run 200m 5 Pull-ups 10 Push-ups 15 Squats  

Warm-up & Mobility: 15 Minutes Strength: Cleans @65% of 1RM – OTM 10 min – 1 Power Clean + 1 Hang Power Clean (from above knee) + 1 Hang Clean (above knee) + 1 Clean Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 5 at 65%, 80%, 90%, 103% – calculate from 3RM Conditioning: For time with a 12 minute time cap: Buy-in: 100 [...]

Warm-up & Mobility: 20 Minutes Conditioning: Red Nation – from CFNE – AMRAP 15 min – RX is ON: 10 Toes to Bar 15 Box Jump (24/20″) 20 Wall Ball (20/14lb) Finisher: Turkish [...]

Warm-up & Mobility: 15 Minutes Strength: OTM 10 min, from power position 1 muscle snatch + 1 power snatch + 1 snatch. Work as heavy as possible (AHAP) Conditioning: The Chiefs Snatch – [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – working percentages off your most recent 3RM. Perform 3 sets of 5 reps @ 70% (same weight for all sets) – this is designed to be a [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 15 minutes to reach a heavy single Conditioning: AMRAP 12 minutes of an ascending ladder counting by 5s –  5-10-15-25… [...]