Warm-up & Mobility: 15 Minutes Skill: The Glute-Ham Developer and the Reverse Hyper Conditioning: “Cat Fancy” 30-20-10 reps for time of – KB Swings (32/24k) Wall Balls [...]
Warm-up & Mobility: 15 Minutes Strength: Jerk – 15 minutes to hit a heavy single Conditioning: “Odd Cindy” – EMOM 20 minutes Even minutes: 20/16 cal row Odd minutes: 1 [...]
Warm-up & Mobility: 15 Minutes Strength: Jerk – 15 minutes to hit a heavy single Conditioning: EMOM 20 minutes Even minutes: 20/16 cal row Odd minutes: 1 round C2B Cindy (5 C2B [...]
Warm-up & Mobility: 15 Minutes Strength: Squat Deep 1s Pause Squat 2@65%-70% of 1RM (No pause for work sets) then 5 reps at 70-75%, add 5% more for 3 reps, add 5% more for 2 reps, add 5% [...]
Warm-up & Mobility: 15 Minutes Conditioning: “Fr.e.a.k” – First rounds of Fran, Eva, Annie, and Kelly For time: 21 Thrusters (95/65lb) 21 Pull-ups Run 800m 30 KB swings [...]
Warm-up & Mobility: 15 Minutes Strength: Front Squat – 20 minutes to work to a heavy triple Conditioning: “Master of Puppets” 10 minute AMRAP of – 9 Front squats [...]
Warm-up & Mobility: 15 Minutes Strength: 1 Push Press + 1 Jerk – When your PP leaves, work just the jerk – 20 minutes to find the heaviest set Conditioning: “New Divide” 5 rounds [...]
Warm-up & Mobility: 15 Minutes Strength: Clean complex – 1 High Hang Clean + 1 Hang Clean – work for 20 min to find a heavy set Conditioning: “Filthy at Forty” AMRAP [...]
