Complete in Order Strength: A) EMOM x 5 min: 1 Empty Barbell OH Duck Walk x 30ft B) Snatch: 60/2, 70/2, 80/2, 85/1, 90/1, 95/1, 100+/1 C) CJ: 60/2, 70/2, 80/2, 85/1, 90/1, 95/1, 100+/1 D) BS: 60/2, 70/2, 80/2, … [Read more...]

Complete in Order: Yes it's four days in a row but tomorrow is Christmas after all Conditioning: 2 Rounds: 800m run 50 Russian KB Swings (70/53) 400m run 50 Wall Ball (20/14) 200m run 50 Pistols (25 each … [Read more...]

Complete in Order Strength: A) Low Hang CLean Pull (below knee) + Low Hang Clean + FS + Jerk: 5 sets of 1+1+1+1 to max for complex, then 2 sets of same complex at 85% of max for complex B) Banded DL: 6x6 @ 40% + medium band … [Read more...]

Complete in Order Conditioning: 4-6 Rounds: 15 Cal Row 10 Power Cleans TNG (135/95) 10 Box Over Jumps (24/20), lateral if able Rest 2:1 Skill A) Towel b/n … [Read more...]

Complete in Order: Strength: A) Low Hang Snatch Pull (below knee) + Low Hang Snatch: 1+1, 5 sets to find max for the complex, then 2 sets of same complex @ 85% of max for complex B) Snatch Pull from 3in deficit: 100/2*3 … [Read more...]

Complete in Order Strength: A) EMOM x 5 min: 4 Sotts Press AHAP B) Snatch: 60/3, 70/3, 80/2*3 sets, complete these EMOM C) CJ: 60/3, 70/3, 80/3+1*3 sets, complete these EMOM D) FS: 60/5, 70/4, 80/3, 85/2, 90/1*3 sets Skill A)- 5 sets of 10 … [Read more...]

Complete in Order Conditioning: 6 Rounds: 6 Strict HSPU 12 Alt DB Snatch (70/55) 12 Kipping HSPU rest 2:1 Skill A) 4 easy sets - w/ towel bn feet on rings -4 easy kips + 2 MU + Max L-sit hold @ top of dip B)1,2,3,4,5,6,4,3,2,1 Ring Muscle ups *B/n … [Read more...]

Complete in Order Strength: A) 3 Position Clean Pull + Clean + FS + Jerk: 5 sets of 1+1+1+1 to max for complex, then 2 sets of same complex at 85% of max for complex B) Deadlifts Clusters: 3.2.1 x 4 sets @ 85%, rest 10 sec. 90 sec each set Skill A) … [Read more...]

Complete in Order Conditioning: 6-8 Rounds: 30 sec max cal assault bike 30 sec max rep thrusters (96/65) 30 sec max rep burpee over bar rest 3 min Skill A) 5 min. to play/practice freestanding HSPU - Focus on tripod, straight body, pressing etc. B) … [Read more...]

Complete in Order: Strength: A) Snatch 3 Position Pull (1in off floor, knee, explode) + Snatch from floor: 1+1, 5 sets to find max for the complex, then 2 sets of same complex @ 85% of max for complex B) Snatch Pull to knee, pause x2 sec at knee: … [Read more...]