Archives

Warm-up & Mobility: 15 Minutes Strength: Bench – 5×3 at approx 80% estimated 1rm with long (2 ct) pause at bottom – use first couple of sets to work up, do last 3 sets at same weight [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Snatch – 2 reps OTM every for 10 minutes (work up for the first couple of sets). Experienced lifters work for full snatch at 60%, new lifters or [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5 reps @ 50%, 5 @ 60%, 5 @ 70%, 5 @ 85%, 3 @ 100%, 8 @ 70% – working percentages off your 3RM Conditioning: 3 Rounds for time of – 10 [...]

Warm-up & Mobility: 15 Minutes Conditioning: RX is ON – Record your “Grace” time and total working time: “Grace” – 30 Clean & Jerk (135/95lb) Run one [...]

Warm-up & Mobility: 15 Minutes Skill: 15 minutes to work Pull-up / Muscle-up progressions Conditioning: 18 Min AMRAP 0f – 10 Pull-ups or 3 MUs Shuttle Run 100m 10 Overhead Squats [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 5 reps at 60%, 70%, 85%, 95% – working percentages off your 3RM Conditioning: 12 min AMRAP of – 10 Walking [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 5 minutes of skill work with an empty barbell then 15 minutes to work to a heavy single Conditioning: 4 RFT (Rx is ON) of – 4 [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 3 reps every minute on the minute for 10 minutes at 70% of your 1RM Back Squat. For larger classes, get in 7-8 sets as quick as [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 5 minutes of skill work with empty barbell then 15 minutes to work to a heavy single Conditioning: For time: Buy in – 400m run [...]