Strength: A) Sotts Press: 4x5 B) Snatch: Every 60 sec x 3 sets: complete 1 rep @ 88%, rest 2 min, Every 60 sec x 3 sets: complete 1 rep @ 92% C) CJ: Every 90 sec x 3 sets: at 88% complete 1 rep, rest 2 min, Every 90 sec x 2 sets at 92% complete 1 … [Read more...]

Strength: A1) Bench Press: 10,8,6,6 increase load each set A2) Tempo Bench Pull: 4x5 @ 51X1 tempo Skill 10 Rounds at a steady pace - 3 Kips on rings ( focus on tight body and not losing arch on back swing) - 3-5 Ring MU Conditioning: For Time In … [Read more...]

Strength: A) Push Press: 4x5 to heavy 5 rep, then 2 sets of 5 @ -10% of 5 rep B) BN Split Jerk: Every 60 sec: 60/2, 70/2, 75/2, 80/2, 85/2*4 sets C) BS: 60/7, 70/5, 80/4, 85/3, 90/2, 80/5*2 sets, all sets must be non-stop, no pause at the top, rest … [Read more...]

Strength: A) Blocks @ knee: Clean + Jerk Dip: Every 90 sec: 60/3+1, 70/3+1, 75/3+1, 80/2+1, 85/2+1, 90/2+1*3 sets B) EMOM x 12 min: odd min: 5 TNG Deadlift, increase load each set to heavy 5 rep even min: 10 Barbell Floor Wipers Skill Superset 5 - … [Read more...]

Strength: A) Blocks @ knees: Snatch Pull + Snatch: Every 90 sec: 60/3, 65/3, 70/2, 75/2, 80/1, 85/1, 90/1, 93/1, 80/2*2 sets B) Snatch Grip RDL: 85/5*6 sets, between each set complete 8 Strict Chinups, weighted as able C) FS: 60/5, 70/5, 75/5, 80/4*3 … [Read more...]

Strength: A) Snatch Push Press: 5x3 to heavy triple B) Snatch: Every 60 sec x 5 sets: complete 1 rep @ 88% C) CJ: Every 90 sec x 5 sets: at 88% complete 1 rep D) EMOM x 8 min: 3 FS + 6 Box Jump Overs (24/20), increase load each set to heavy triple in … [Read more...]

Strength: A1) Bench Press: 10x1 @ 85% of 1RM from last week A2) Ring Row: 10 sets of 15 sec max rep ring pushups, rest as needed after Skill A)6-8 set of 2 cycles as able - Kipping only - NO butterfly - increasing height kips - Chin above bar - … [Read more...]

Strength: A) Strict Press @ 50% of max: 1 set max reps, rest 60 sec, repeat, rest 90 sec, repeat B) Power Jerk + Split Jerk: Every 60 sec x 8 min: 1+1 increasing every set to heavy set for complex C) BS: Every 60 sec: 60/2, 70/2, 80/2, 85/2*6 … [Read more...]

Strength: A) Every 60 sec: 1 Clean @ the following percentages: 60%, 65%, 70%, 75%, 80%, 85%*6 sets B) EMOM x 6 min: 3 Clean pulls from hang @ 85% + 6 Burpee Over Bar C) 8 sets: 3 Banded DL @ 40% + medium size bands in tension Skill A)4 min. Tabata … [Read more...]

Strength: A) Every 90 sec: Snatch: 60/3, 70/2, 75/2, 80/2, 85/1, 80/2, 88/1, 80/2, 92/1 B) EMOM x 8 min: Snatch Pull x 2 @ 95% + 7 TTB C) FS: 60/5, 70/5, 75/5, 80/3*3 sets Skill A) Every 30 sec. x 10 - Tuck Front Lever Negative from Inversion w/ … [Read more...]