Warm-up & Mobility: 15 Minutes Strength: Work to a 1RM Clean Conditioning: “Gingers” 5 Rounds for Time of – 5 Thruster (115/75lb) 7 Hang Power Clean 9 Toes to bar Click here [...]
Warm-up & Mobility: 15 Minutes Strength: 1RM Squat (for newer athletes work to a heavy triple) Conditioning: “CFJC Benchmark” (Level II Athlete Test) Run 400 (once) then, 3 Rounds [...]
Warm-up & Mobility: 15 Minutes Strength: Pause Cleans – 3 sec pause at the knee – 2 EMOM for 10 min @70% of your 1RM Conditioning: “Georgia” – 5RFT of – 10 [...]
Warm-up & Mobility: 15 Minutes Skills: 15 minutes to work on a skill that is your goat – pull-ups, rope climbs, muscle-ups, HSPU, DUs Conditioning: “Got Goats?” AMRAP 20 min [...]
Warm-up & Mobility: 15 Minutes Strength: Squat – 4 sets of 3reps @75-80% of your 3RM (at the same weight) Conditioning: “AC/DC” 30 seconds of work / 30 rest 5 rounds for max [...]
Warm-up & Mobility: 15 Minutes Strength: Pause Snatch – 3 sec pause at the knee – 2 EMOM for 10 min @70% of your 1RM Conditioning: “That Snatch Gave Me Burpees” AMRAP [...]
Warm-up & Mobility: 15 Minutes Strength: 20 min to hit a heavy (NON MAXIMAL) Squat double (2) – aim for 90-95% of your 1RM (actual or theoretical) Conditioning: CFNE Competitor WOD For [...]
Warm-up & Mobility: 15 Minutes Strength: 20 minutes to hit a heavy (NON MAXIMAL) Deadlift double (2) – aim for 90-95% of your 1RM (actual or theoretical) Conditioning: [...]
Warm-up & Mobility: 15 Minutes Strength: Clean – 15 min skill work climbing up to WOD weight Conditioning: “Rule #5” 3 Rounds for time of – 12 Burpee Box Jumps [...]
