Complete in Order Strength: A) EMOM x 5 min: 4 Drop Snatches @ 50% B) Snatch: 60/3, 70/3, 80/3, 85/2, 90/1, 95/1, 100/1, EMOM 5 reps @ 87% *2 misses allowed C) CJ: 60/3, 70/3, 80/2, 85/2, 90/1, 95/1, 100/1, EMOM 4 reps @ 87% *2 misses allowed D) FS: … [Read more...]

Complete in Order Conditioning: 2k Row Buy-In 3 Rounds: 20 OHS (135/95) 60 DU 20 C2B Pullups Skill A) Before Cond. - 5 steady sets - 3 Scap pullups - 3 Strict pullups - 3 hollow/arch kips - 3 kipping PU - 3 Butterfly PU B) 4 Steady rounds - 10 alt … [Read more...]

Complete in Order Strength: A) Clean Pull + Clean + Hang Clean + 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) EMOM x 8 min: 5 TNG Deadlift @ 70% + 10 Alt Pistols *if you don't get all the … [Read more...]

Complete in Order Conditioning: Faith Rx'D "Naughty or Nice" Workout: AMRAP in 7 min: 7 Deadlift (115/75) 7 Thrusters (115/75) 7 Burpee Over Bar rest 7 minutes AMRAP in 14 min: 400m run 15 TTB 15 HSPU-Open Standard Skill As warmup … [Read more...]

Complete in Order: Strength: A) Snatch Pull from Below Knee + Hang Snatch + Snatch from floor: 5 sets of 1+1+1 to find max for the complex, then 2 sets of same complex @ 85% of max for complex B) Snatch Pull 3 Stop: 100/2*4 sets C) FS: Work up to 80% … [Read more...]

Complete in Order Strength: A) EMOM x 5 min: 5 Sotts Press AHAP B) Snatch: 60/3, 70/3, 80/3, 85/2, 90/1, 95/1, EMOM 7 reps @ 85% C) CJ: 60/3, 70/3, 80/2, 85/2, 90/1, 95/1, EMOM 6 reps @ 85% D) FS: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1 Skill A) … [Read more...]

Complete in Order Conditioning: 3 Rounds: 800m run 50 Wall Ball (20/14) 40 KB Swings (53/35) 30 TTB Skill A) 5 Sets of -5 strict Chinups -5 wide grip pullups -5 narrow grip pullups B) 4 sets - 1 min plank hold AHAP Strength: A1) Bench Press: 6x6 … [Read more...]

Complete in Order Strength: A) Clean Pull + Clean + FS + Jerk: 2+1+1+1: in 5 sets find max for the complex, then 2 sets of same complex @ 85% of max B) EMOM x 10 min: 2 DL from 3in riser (drop every rep from top) @ 80% + 4 Single Leg Lateral Bar Jump … [Read more...]

Complete in Order Conditioning: 5 Rounds: 20 Cal Assault Bike 8 HSPU- Open Standard rest 1:1 4 Rounds: 15 Cal Row 8 Hang Clean (power as able, 185/125) rest 1:1 3 Rounds: 200m run 6 Shoulder to OH (165/115) rest 1:1 2 Rounds: 10 Power Snatch … [Read more...]

Complete in Order Strength: A) Snatch Pull + Snatch + OHS (3 sec pause): 2+1+1: in 5 sets find max for the complex, then 2 sets of same complex @ 85% of max B) Snatch RDL: 100/4*4 sets C) FS: Work up to 80% quickly then EMOM x 5 minutes complete 2 … [Read more...]

Complete in Order Strength: A) Drop Snatch: 40/3*3 sets B) Snatch: 60/3, 70/3, 80/3, 85/3, 90/2, EMOM 10 reps @ 82% C) CJ: 60/3, 70/3, 80/2, 85/2, 90/2+1, EMOM 8 reps @ 82% D) FS: 60/2, 70/2, 75/2, 80/2, 85/2, 88/1, 93/1 Skill A) 80 Alt. Banded soas … [Read more...]