Strength: EMOM x 12 min: Odd min: 6 Push Press building to heavy set of 6 Even min: 6-8 Weighted Pullups C) BS: 60/3, 70/3, 75/3, 80/3*2 sets We will max the squats next week Skill A) Before conditioning - 3 easy sets of 5 aggressive Hollow/arch … [Read more...]

Strength: A) Clean Pull + Hang Clean + Clean + Jerk: 1+1+1+1: in 5 sets max the complex then complete 2 sets of the same complex at 87% of max weight from complex B) Deadlift: 4.3.2. x 4 sets, all reps at 75% of max deadlift, rest 7 seconds between … [Read more...]

Strength: A) Hang Snatch Pull + Hang Snatch + Snatch from Floor (6 sec pause in the bottom after last snatch): 2+1+1: In 5 sets max the complex then complete 3 sets of same complex at 85% of max weight from complex B) Snatch Pull: 100/2*3 sets, … [Read more...]

Strength: A) Sotts Press: 4x5 B) Snatch: 60/3, 70/3, 80/3*4 sets C) Press in Split: 4x5 D) CJ: 60/3, 70/3, 80/3+1*3 sets D) FS: 60/3, 70/3, 75/3, 80/3, 83/2, 87/2, 93/2, 96/1 Skill Leaning Ring pushup position (Check instagram for video) perfrom … [Read more...]

Strength: A) Find Max Bench Press B) KB Alt Bent Row: 4x10 each side Skill A) 10 min. EMOM - 1 Strict MU + 2 MU as able + 1 skin the cat holding 5 sec. B) 4 Supersets - 10 bent KB row - 10 arch rocks - 20 sec. UB hollow hold Conditioning: 3 … [Read more...]

Strength: A) Tabata DB Strict Press x 4 minutes rest 2 min B) Using the same weight, Reverse Tabata DB Push Press x 4 minutes C) BS: 60/2, 70/2, 80/2, 83/2, 86/1, 85/2, 89/1, 94/1 Skill A)Super sets - 10 parellel ring rows w/ 3 sec descent each … [Read more...]

Strength: A) Clean Pull + Clean + FS + Jerk: 2+1+1+1: 5 sets to build to max for complex, -15% and complete 2 sets of the same complex B) EMOM x 8 min: 3 Deadlift from 3in riser, use steel plates @ 70% + 6 Box Over Jumps (24/20), try to jump all the … [Read more...]

Strength: A) Snatch Pull + Snatch + OHS: 2+1+1: 5 sets to build to max for complex, -10% of max set for 2 sets of the same complex B) EMOM x 6 min: Snatch Pull, 2 reps @ 100% + 6 TTB C) FS: 60/3, 70/3, 75/3, 80/3, 83/2, 86/2, 90/1, 86/2, 90/1, … [Read more...]

Strength: A) Drop Snatch: 4x3 for speed B) Snatch: 60/3, 70/3, 80/2, 85/2, 90/1, 95/1, 100/1 (2 fails allowed) EMOM x 6 min: 1 rep @ 87% C) CJ: 60/3, 70/3, 80/2, 85/2, 90/1, 95/1, 100/1, EMOM x 4 min: 1 rep @ 87% D) FS: 60/3, 70/3, 75/3, 80/3, 85/3, … [Read more...]

Strength: EMOM x 16 minutes: Odd min: Bench Press: 8x1 at one heavy non-maximal single Even Min: Barbell Upright Row Skill 5 sets with a steady pace, drop b/n movements but focus on perfect movement - 4 strict PU - 6 kipping CTB (no butterfly, … [Read more...]