Complete In Order Strength: A) Bench Press: 5 sets of 5 -building to a heavy set B) Front Squat: 2 RM w/ first rep 3 sec. pause Skill: A) 3 attempts Max distance HS walk Conditioning: 4 rounds for Max Reps: 1:00 ME Dips 1:00 ME Burpees 1:00 ME … [Read more...]

Complete In Order Strength: A) Back Squat: 3 sets of 10 at 60% w/ 90 second rest B) Behind Neck Jerk: 5 sets at a heavy set -Do not miss -Every 2 min. Skill: A) 4 rounds - Max CTB w/o failing, ripping, or form breaks Conditioning: Max Distance Run … [Read more...]

Complete In Order Strength: A) Clean from Blocks Below Knee: work to 80% Then 3 sets of 2 B) Deadlift: Clusters: 3.3.3 x 5 sets @ 50-60% rest 20 sec between clusters, rest as needed between sets Skill: A) 10 min. EMOM - 6-10 Perfect … [Read more...]

Complete In Order Strength: A) Front Squat: Find Heavy Single for the day B) Snatch Pull + Hang Snatch + Low Hang Snatch: 5 sets at a difficult but smooth weight -every 90 sec. C) 5 min. EMOM - Snatch Pull w/ 2 sec. pause at top Skill: A) Death by … [Read more...]

Complete In Order Strength: A) Front Squat: 3 sets of 65/10 -Every 2 min. B) Snatch: Find 1 rm max for the day -every 90 sec. * one miss C) Clean & Jerk: Find 1 rm max for the day -every 2 min. * one miss Skill: A)6 sets -1 Strict Hollow CTB -2 … [Read more...]

Complete In Order Strength: A) 10 sets every 90 sec. - 1 rep Bench Press @ 2 rep max from last week B) Back Squat: Find heavy, smooth triple then 2 more sets at same weight Skill: A) 4 sets - 30 ft. HS Walk -At 10,20,and 30' place a plate to step on … [Read more...]

Complete In Order Strength: A) Back Squat: Warmup, then 1 set of 20 *try to beat last week B) Jerk Dip + Jerk:Take 5 sets to build to max weight from last week -THEN 5 singles at that weight Skill: A) 9 min. Alt. EMOM on rings 1- 10 perfect … [Read more...]

Complete In Order Strength: A) Clean Pull + Hang Clean + Clean: Work to heavy set with no misses then @ 90% then one set every 90 sec. x 4 B) Deadlift - work up to 70-80% then... 1 rep every 30 sec. for 8 min." Skill: A) 6 min. - Every 20 sec. -3-5 … [Read more...]

Complete In Order Strength: A) Front Squat: 3 sets of 4 at 90% of 3RM from last week B) Snatch Pull + Hang Snatch + Snatch: Work to heavy set with no misses then @ 90% then one set every 60 sec. x 4 Skill: A)10 min. - Every 30 sec. -1 kipping PU + 1 … [Read more...]