A) Snatch to max, no miss limit, rest as neededB) CJ to max, no miss limit, rest as neededSkill:A) Bench Press: in 6-8 sets work to 1RMConditioning:5 Rounds:40m sled drag (150/100)25 UB KB Swings (53/35)40m reverse sled drag (150/100)Rest 2:1 … [Read more...]

Strength:A) Push Press: 4,4,2,2,1 ascend in weight to max, rest as neededB) FS: Every 90 sec x 4 sets: 2 reps @ 85%Skill:noneConditioning45 min airdyne for calories, use assualt bike as ableon min 10, 20, 30, and 40 complete a 75ft HS Walkon min 5, … [Read more...]

Strength:A) Power Clean x 1 + FS x 3 + Alt Pistol x 6: Start @ 50% and add 5% every 90 sec until failire on EITHER Power Clean or FS or Time.B) Every 60 sec complete 3 DL @ 80% x 5 setsSkill:Death by strict HSPU: start at 1 rep @ min 1, 2 reps @ min … [Read more...]

Strength:A) Power Snatch x 1 + OHS x 1 + 5 HSPU: Start @ 50% and add 5% every 90 sec until failure on EITHER Power Snatch, OHS, OR HSPU. B) BS: EMOM x 4 min: 1 rep @ 95%Skill:A1) 30 sec ME C2B Pullups, no rest, A2) 15 sec static hollow body hold with … [Read more...]

Strength:noneSkill:Practice HS Holds and Walking. Use the wall to help with free-standing holds and partner if able for the walksConditioningFor Time:AMRAP in 60 min:1000m row12 Thrusters (135/95)6 MU … [Read more...]

Strength:A) Snatch to 85% in 6 min, rest 2 min CJ to 85% in 6 minB) Clean Pull: 100/3*3 setsSkill:A1) Bench Press: 5 sets of 2, 90% of heavy 2 rep for all sets across, rest 60 secA2) Weighted Pullups: 5x5, same weight sets across, rest 60 … [Read more...]

Strength:A) Shoulder to Overhead from rack anyway every 60 sec. Start at 75%, 5 attempts to heaviest load overhead.B) FS: EMOM x 8 min: 3 reps @ 80%Skill:noneConditioningUse a football field if possible if not mark cones every 10yds to 100ydsBring a … [Read more...]

Strength:A) Clean + Jerk: Starting at 75% every minute. Men add 10# every good rep, women add 5# after every good rep. One miss ends the ascent.B) 4 Rounds: Max Rep DL in 20 sec @ 40%, rest 10 sec; Max Rep Burpees in 20 sec, rest 10 secSkill:4 … [Read more...]

Strength:A) Snatch starting at 70% every minute. Men add 10# after every good rep, women add 5# after every good rep. One miss ends the ascent.B) BS: EMOM x 6 min: 2 reps @ 90%Skill:16 Rounds on the minute: even min: 4-6 UB Bar Mu; odd min: 2 rope … [Read more...]

Strength:A) Power Snatch + OHS: Every 90 sec x 6 min: 1+3 @ 70%B) Power Clean + Power Jerk: Every 90 sec x 6 min: 1+2 @ 70%C) FS Recovery: 4 sets of 2 @ 70%, start at the bottom on jerk block, stand up, drop from the top (no eccentric … [Read more...]

Strength:A) Snatch to max, no time limit, 2 misses allowedB) CJ to max, no time limit, 2 misses allowedSkill:A1) Bench Press: 4,4,2,2: the second set of 4 and second set of 2 should be near maximal, rest 60 secA2) Weighted Chinups: 4x8, increase load … [Read more...]