Archives

Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM for 10 min @ 70-80% of your 1 RM – 1 Power Snatch + 1 Snatch Balance (For beginner athletes the Snatch Balance is scaled to [...]

Warm-up & Mobility: 15 Minutes Strength: 15 Minutes to work to a heavy 3-rep Overhead Squat. If you are fried, work a light weight for skill. If you are mobility-challenged, perform 3 heavy [...]

Warm-up & Mobility: 15 Minutes Strength: Bench – 20 minutes to establish a 3RM – QUALITY over weight Conditioning: For max reps – 4 rounds – 1 min for each movement – 1 min [...]

Warm-up & Mobility: 15 Minutes Strength: 5×3 Hang Clean (from the knee) for 15 minutes – working at approx 75% of 1RM established last week. Rest approximately 2 minutes between [...]

Warm-up & Mobility: 15 Minutes Strength: 4×5 Deadlift (20 min) 55%, 65%, 75%, 85% of your 3RM established last week Conditioning: 15 Min AMRAP 9 True Push-ups 12 KB Swings 15 DU* *Add 15 [...]

Warm-up & Mobility: 15 Minutes Strength: 5×3 Snatch work for 15 minutes – Hang Snatch (from the knee). Rest approx 2 minutes between sets. Work around 75% of double established [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 5×5 (20 min) – 45%, 55%, 65%, 75%, 85% of your 3RM established established last week Conditioning: Then, AMRAP 12 min of – 9 C2B [...]

The 7:30am class had fun with AK! For time: 20 S2OH (all BB movements are with the same barbell – 135/95lb) 24 Front Rack Lunge 10 C2B Pull-ups 20 S2OH 24 Front Rack Lunge 15 C2B Pull-ups [...]

Warm-up & Mobility: 15 minutes (let’s be ON this though – this WOD tends to run over!) WOD: Today’s workout is strength based and is a great complex to get that barbell [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 20 minutes to find a 3 rep max (or 3 rep “heavy” for newer athletes) Conditioning: 5RFT of – 200m Run Weighted 2 Rope Climbs 15 [...]