Complete In Order Strength: A) In 12 min. find heavy but perfect Jerk B) FS: Work up to heavy set of 2 -Then -10% and complete 3 sets of 2 Conditioning: "For time: -750m Row -800m run -750m Row Every 2 min. starting at zero perform 10 walking lunge … [Read more...]

Complete In Order Strength: A) Block @ 2in off the floor: Clean pull + clean = 1 - in 14 min. find 2 rep max of complex " "B) Deadlift - in 5 sets find 8rm -then two sets @90% of 8rm x 2 sets Conditioning: 6 rounds -12/10 cal row -2 rope climbs -15 … [Read more...]

Complete in Order Strength: A) From Blocks 2"" off ground: snatch pull + snatch = 1 - in 12 min. find 2 rep max of complex " "B) BS: Work up to heavy set of 2 -Then -10% and complete 3 sets of 2 Conditioning: 14 min. AMRAP -50-ft. overhead walking … [Read more...]

Strength: A) In 10 minutes find max Snatch rest 3 min B) In 8 minutes find max Clean + Jerk C) FS: Find 1RM w/ 3 sec pause in 8 minutes Conditioning: 16 min. AMRAP -30 Russian KB swings (70/55) -20 HSPU -30 Ring dips -Every 2 min. … [Read more...]

Strength: A) Bench Press: Work up to an 8rm and complete 3 sets of 8 at 80% of 8rm in 9 total minutes B) 3 sets of: 10 Pendlay Rows AHAP and 10 alt. renegade row/pushups Conditioning: 5 Rounds: 10 bench press (135/95) 20 cal airbike 4 … [Read more...]

Strength: A) Front Squat + Jerk: Work to heavy 1+1 for the day B) FS: Work up to heavy set of 3 and then complete 3 more sets of 3 at heavy load in 10 minutes Conditioning: 3 rounds for time -500 m row -600m run -20 wallballs … [Read more...]

Strength: A) Block @ 2in off the floor: Clean+Jerk Dip: Work to heavy 2+1 - repeat 2x B) 8 min. EMOM - 3 banded deadlifts Conditioning: 6 rounds: -20 Russian KB swings -5 box jumps (24/20) -10 alt. kb snatch (35/55) -10 6" target … [Read more...]

Strength: A) From Blocks 2" off ground: Snatch: In 10 minutes find max 2 rep B) BS: Work up to heavy set of 3 and then complete 3 more sets of 3 at heavy load in 10 minutes Conditioning: Hero WOD - Badger 3 rounds for time - 30 Squat … [Read more...]

Strength: A) In 10 minutes find max Snatch + Hang snatch: 1+1 rest 3 min B) In 8 minutes find max Clean + hang clean + Jerk: 1+1+1 C) FS: Find 2RM in 8 minutes Conditioning: 5 rounds for time: -15 TTB -10 DL (225/155) -20 cal row Post … [Read more...]

Strength: A) Bench Press: Work up to difficult but not maximal triple and complete 3 sets of 3 in 9 total minutes B) 3 sets of: 10 Bent Over Rows AHAP and 5 weighted Dips Conditioning: 5 Rounds: 15 UB Pullups 100m Run 10 HSPU 10 alt. … [Read more...]