Warm-up & Mobility: 15 Minutes Strength: Power Position Snatch – from hip pocket – 15 min work up to a heavy single Conditioning: “Get ‘er Done” OTM 21 (7 [...]
Warm-up & Mobility: 15 Minutes Strength: 20 minutes to find a max weight for this Barbell complex: Front Squat, Push-press, Thruster Conditioning: “Not in Kansas Anymore” 10 min [...]
Warm-up & Mobility: 15 Minutes Strength: Warm up Power Clean – work to WOD weight Conditioning: “Swingers” 21-18-15-12-9-6-3 reps for time of – KB Swings (24/16k) [...]
Warm-up & Mobility: 15 Minutes Strength: Warm up Deadlift – take 15 minutes to work to 80% of your 1RM for 3 reps – drop to WOD weight. Conditioning: “Sugar [...]
Warm-up & Mobility: 15 Minutes Strength: Squat – 4 sets of 3 – working up – 70, 75, 80, 85% of 1RM Conditioning: “Balls to the Wall” 3 Rounds for Total Working [...]
Warm-up & Mobility: 15 Minutes Skill: Rope Climbs (or if you already have rope climbs, use this time to work on another goat: HSPU, double-unders, muscle-ups etc.) Conditioning: “Vote [...]
Warm-up & Mobility: 15 Minutes Strength: Overhead Squat – work to a heavy double** Conditioning: “Nancy” 5 rounds for time of – 400m Run 15 OHS** (95/65lb) **or [...]
Warm-up & Mobility: 15 Minutes Strength: Squat – 4 sets of 5 at 70-75% of 1RM (using the same weight for all sets – this is volume work) Conditioning: “Quarter Gone [...]
