Complete in Order Conditioning: AMRAP in 30 min: 400m run 30 Russian KB Swings (70/53) 30 sec rest walking 20 Hang Power Clean (115/75) 50ft Front Rack Lunge (115/75) 30 sec rest walking Skill A) 5 attempts to build to Max weight 3 rep strict … [Read more...]

Complete in Order Strength: A) Clean Pause at Knee x 2 sec + FS + Jerk: 1+1+1, 5 sets to max complex then 2 sets @ 85% of max for the complex B) EMOM x 6 min: 5 Touch and Go Deadlift increase load each set + 3 max distance broad jumps Skill A) … [Read more...]

Complete in order: Conditioning: AMRAP in 3 min: 10 Power Snatch (75/55) 4 Burpee Over Bar rest 3 min Same AMRAP in 4 min rest 4 min Same AMRAP in 5 min rest 5 min Same AMRAP in 4 min rest 4 min Same AMRAP in 3 min Skill A) in 6 sets find max … [Read more...]

As we prep for the Open you will notice a different order we want the programming completed in. Please complete this from top to bottom, in order. Strength: A) Snatch with pause at bottom of knee x 3 reps, bar never touches the ground through all 3 … [Read more...]

Strength: A) Sotts Press: 3x5 B) Snatch: 60/3, 70/3, 80/3, 85/3, EMOM 10 reps @ 80% C) CJ: 60/3, 70/3, 80/2, 85/2+1, EMOM 10 reps @ 80% D) FS: 60/2, 70/2, 75/2, 80/2*4 sets Skill 4 Supersets - after conditioning - 12 alt. pistols - 3-5 perfect Bar … [Read more...]

Strength: EMOM x 12 min: 0:00: Bench Press x 8 reps @ 70% of 1RM 1:00: Bench Pull x 10 reps AHAP 2:00: Ring Dips x 12 Skill 6 min. Emom - 20 ft. HS walk to wall + HS hold on wall until :35 sec 6 min. Emom - 15 sec. Tripod hold in bottom of HSPU + 5 … [Read more...]

Strength: EMOM x 10 min: Odd min: Alt Single Arm KB Push Press x 7 each arm AHAP Even min: 10 Strict Chinups C) BS: 60/3, 70/3, 80/3, 85/2, 90/2, 94/1, 98/1, 101/1 (max the BS) Skill 8 min. EMOM - on Rings - 2 Hollow/arch kips + 2 kip to ribcage … [Read more...]

Strength: A) Clean Pull 3 Stop + Clean + FS + Jerk: 1+1+1+1: in 5 sets max the complex then complete 3 sets of same complex at 85% of max weight from complex B) Banded Deadlift: Every 45 sec x 9 minutes complete 3 reps @ 50% + medium band tension … [Read more...]

Strength: A) Snatch Pull 3 Stop + Snatch 1+1: In 5 sets max the complex then complete 3 sets of same complex at 85% of max weight from complex B) Snatch RDL: 100/4*4 sets, no straps, rest minimally C) FS: 60/2, 70/2, 80/2, 85/2, 90/1, 94/1, 98/1, … [Read more...]

Strength: A) Sotts Press: 3x5 B) Snatch: work to max single allowing for 3 total misses in a 12 minute window C) CJ: Work to max single allowing for 2 total misses in a 12 minute window D) FS: 60/2, 70/2, 75/2, 80/2, 84/1, 88/1 Skill A) 10 min. Alt. … [Read more...]

Strength: EMOM x 18 min: 0:00: Max reps Bench Press @ Bodyweight/.75xBodyweight 1:00: Max reps ring rows with feet elevated on box (20/12) 2:00: 35 DU Skill A)10 min. Every 2 min - 2-5 strict HSPU + 4-6 Kipping HSPU, kick down and shake immeditly … [Read more...]