Strength: A) Every 60 sec with the blocks @ knee height complete the following cleans AND 4 hurdle jumps over the bar sitting at knee height: 60/2, 70/2, 75/2, 80/1, 85/1, 90/1, 90/1, 85/1, 80/1, 75/2, 70/2, 60/2 B1) Deadlift Clusters: 4 sets of … [Read more...]

Strength: A) Blocks @ knee: Snatch + OHS: every 90 sec: 60/1+6, 70/1+5, 80/1+4, 85/1+3, 90/1+2, 93/1+1 B) FS: every 90 sec complete the following x 6 sets: FS x 2 @ 85% + 4 Tall Box Jumps C1) Push Press: 5x3 building to 3RM, rest 15 sec C2) KB … [Read more...]

Strength: A) Snatch: every 60 sec: 50/3, 60/3, 70/3, rest 60 sec, 75/2, 80/2, 85/2, rest 60 sec, 88/1, 92/1, 95/1 B) Clean + Jerk: Every 90 sec: 50/3+1, 60/3+1, 70/3+1, rest 60 sec, 75/2+1, 80/2+1, 85/2+1, rest 60 sec, 88/1+1, 92/1+1, 95/1+1 C) Every … [Read more...]

Strength: A) Clean no foot movement: you may use hookgrip: 5 singles @ 50% AFAP, rest 90 sec, 5 singles @ 60% AFAP, rest 90 sec, 5 singles @ 70% AFAP, rest 90 sec, 5 singles @ 75% AFAP, rest 90 sec B) 6 sets: 20 sec ME Ring Dips immediately into 15 … [Read more...]

Strength: A) Jerk from rack: work up to 90% and complete 8 singles every 60 sec B1) BS: 8 sets of 2 @ 85%, rest 15 sec B2) Seated Box Jump: 8 sets of 4, tall box, rest 45 sec Skill A) Death by Muscle Ups -as soon as you fail, drop and perform a max … [Read more...]

Strength: A) Blocks @ knee: Clean: 6 sets building to max triple B1) Deadlift: 10 sets of 3 @ 70%, rest 60 sec B2) Strict Chinup: 10 sets of 6 Skill A) 4 min. Tabata Hollow Arch Swings on Bar B) 5 supersets (focus on continuity of the kip across all … [Read more...]

Strength: A) Blocks @ knee: Snatch: every 90 sec: 50/3, 55/3, 60/3, 65/3, 70/2, 75/2, 80/2*6 sets B) FS: EMOM x 6 min : work up to 80% of FS and complete 2 FS every minute C1) KB Alternating Strict Press: 4x6 each arm C2) Double KB Bent Row: … [Read more...]

Strength: A) Snatch: every 90 sec: 50/3, 60/3, 70/3, 75/2, 80/2, 84/2, 88/1, 86/2, 90/1, 88/2, 92/1 B) CJ: every 2 min: 50/3, 60/3, 70/3, 75/2, 80/2, 85/2, 90/1, 85/2, 92/1, 85/2, 95/1 C) Every 2 min x 12 sets: 0:00: 3 FS @ 80% 2:00: 6 Banded DL @ … [Read more...]

Strength: A) Muscle Snatch: 5 sets of 8 UB every 60 sec, increase load through all sets B1) Weighted Chinups: 5x3, no rest B2) Max effort l-sit on rings, rest 90 sec Skill A) 12 min clock 4 min. banded shoulder distraction OR Box stretch 4 min. … [Read more...]

Strength: A) Jerk from rack, every 30 sec: 60/1*5 sets, rest 2 min, every 45 sec: 70/1*5 sets, rest 2 min, every 60 sec: 80/1*5 sets, rest 2 min, no time domain: 83/1, 86/1, 88/1, 90/1, 92/1 B1) BS: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*2 sets B2) … [Read more...]

Strength: A) Clean from blocks: every 90 sec: 60/3*3 sets, rest 1 min, 70/3*3 sets, rest 1 min, 80/2*3 sets, rest 1 min, 85/1, 88/1, 92/1, 95/1 B1) Deadlift, drop from top: 50/5, 60/5, 65/5, 70/5, 75/5, no rest B2) Weighted Ring Dip: 5x8, rest 90 … [Read more...]