Strength: A) Behind the neck Jerk: In 10 minutes find max 2 rep B) FS: Work up to heavy set of 5 and complete 3 sets of 5 at heavy load in 10 minutes Conditioning: For time: 150 DU 3000m Row 150 DU For free access to the App and access … [Read more...]

Strength A) From Blocks Above Knee: Clean+FS: In 10 minutes find max 2+2 B) 10x1: 3 jumping air squats + 1 DL @70% - every 30sec Conditioning 6 rounds: -20 Cal SPRINT on airbike -6 hang power cleans (165/115) -20 G2OH w/45# plate rest 2:1 For … [Read more...]

Strength: A) From Blocks Above Knee: Snatch + OHS: In 10 minutes find max 2+2 rep B) BS: Work up to heavy set of 5 and complete 3 sets of 5 at heavy load in 10 minutes Conditioning: 21-15-9 -OHS (95/65) -Lateral Burpees over the … [Read more...]

Complete in Order Strength: A) Snatch+OHS: 60/3+1, 70/3+1, 75/3+1, 80/2+1, 84/2+1, 88/2+1, 92/1+1, -Every 90 sec. B) Clean + FS + Jerk: 60/3+3+1, 70/3+3+1, 75/2+2+1, 80/2+2+1, 84/2+2+1, 88/1+2+1, 92/1+1+1, 80/2+2+1 -Every 2 … [Read more...]

Complete in Order: Strength: A) Bench Press: 6 sets of 3 @90% of 3rm from last week *5 hollow scapula pullups b/n each set 3 sets B1) 10 alt. KB Bent Over Row (10 each arm) B2) 5 weighted dips (increase as able) C) FS with a 2 sec pause in … [Read more...]

Rest day  OR A) WU with 200yds easy. B)  Every 2:00 for 10 rounds: Swim 50yds, 3 pool side push ups, 5 water air squats. C) cool down w/ 200yds alternate between breast stroke and back stroke. … [Read more...]

Complete in Order Strength: A) Jerk w/3 sec pause in dip + Jerk: In 6 sets work to challenging 1+1 -then -10% and complete 1 split jerk every 45 sec x 6 sets B) Accumulate 2 min. overhead walking hold w/ 65-70% of 1rm strict press *use fatbar … [Read more...]

Complete in Order Strength: A) Blocks @ above knee: Clean Pull + Clean: 60/2, 70/2, 75/2, 80/1, 75/2, 80/2, 85/1, 80/2, 85/2, 90/1 -Every 2 min. B) 14 min. EMOM E- 3 DL @ 75-80% (Use steel or ensure no bounce) O- 6 box jump and step down … [Read more...]

Complete in Order: Strength: A) Blocks @ Above Knee: Snatch Pull + Snatch: 60/3, 70/3, 75/2, 80/2, 74/3, 78/2, 83/1, 78/3, 83/2, 88/1 -Every 90 sec. B) Snatch Pull to explode + 6 sec return GENTLY to the floor: 100/2+1*4 sets -Every 90 … [Read more...]

Complete in Order Strength: A) Sotts Press: 4x4 to 4RM that is perfect! B) Snatch -every 90 sec.: 60/3, 70/3, 75/2, 80/2, 83-85/2*4 sets C) Press in Split: 4x4 D) Clean and Jerk-every 2 min.: 60/3, 70/3, 75/3, 80/2, 85/2*4 sets A) BS: Every 60 … [Read more...]

Complete in Order: Strength: A) Bench Press: In 6 sets find 3rm -Then 2 sets of 3 at 85% of 3rm 3 sets B1) 10 weighted parellette pushups B2) 10 parellette shoot throughs(try for feet to touch ground as little as possible) B3) 10 parellette … [Read more...]