Strength:A) 3 Position Snatch (floor, hang, hip): 80% x 3 setsB) EMOM x 4 min: 3 TNG Power Snatch, increase in loadSkill:A) EMOM x 20 min: even min: 3 DL @ 40%; odd min: 3 burpee bar muConditioning:Buy-in: 1 mile run @ easy pace5 Rounds:30 sec ME … [Read more...]

Strength:A) Power Jerk + Split Jerk: 1+2 x 3 sets AHAP, rest 1 minB) EMOM x 4 min: 3 TNG Power Jerk increasing load, must start on groundC) FS: 50/10, 55/10, 65/10, 75/10Skill:A1) 4x8 strict press, same weight across all sets, no restA2) 4x30 sec ME … [Read more...]

Strength:A) CJ Blocks BK: 80/2+1*3 sets, rest 1 minB) EMOM x 5 min: 3 UB Hang Clean, increasing loadC) DL: 85/3*4 sets, rest 2 min, use steel plates if possibleConditioning:Track Day:800m run x 1, rest 1:1, 400m run x 3, rest 2:1, 200m run x 6, rest … [Read more...]

StrengthA) Snatch Blocks @ BK: Snatch + OHS: 80/3+3*3 sets, rest 1 minB) Snatch EMOM x 5 min: 3 UB Hang Snatch @ increasing loadC) BS: 50/10, 55/10, 65/10, 75/10Skill:A1) 2-4 Muscleups, as strict as possible, rest 60 sec x 6 setsA2) 3-4 Weighted Ring … [Read more...]

Strength:A) Clean: EMOM x 6 min: 3 TNG, starting at 50%, add 5% every minuteSkill:A) Bench Press: 3x10 all at one working weight, rest as neededB) Bent Over Row: 4x3 @ 50X5, all sets at one weightConditioning5 Rounds with 3 min running clock:400m … [Read more...]

Strength:A) Snatch EMOM x 6 min: 3 TNG Snath + 3 OHS; start at 50% and add 5% every minuteB) Clean Pull: 100 x 3 reps every 30 sec x 4 minSkill:A) 4 sets: Front Rack Axle Bar Lunge x 5 e/l, increase load each set to heavy five, rest as … [Read more...]

Strength:A) EMOM x 5 min: 1 Power Clean + 5 Push Press + 2 TNG Power Jerk: increase load each starting @ 50%A) FS: 50/10, 55/10, 60/10, 70/10Skill:NoneConditioning:100 DU50 HR Pushups50 TTB5-7 Legless Rope Climb*200m sled drag (200/100)20 MU50 Ball … [Read more...]

Strength:A) CJ EMOM x 5 min: 3 Hang Cleans + 1 Jerk @ 70%, rest 2 min; EMOM x 5 min: 1 Power Clean + 3 TNG Split Jerk @ 75%B) DL: 80/4*4 sets @ 21X1, rest 2 minConditioning:12x500m row @ 2k pace, rest 2 minSkill:Create a 60m total feet figure 8 HS … [Read more...]

A) Snatch: EMOM x 5 min: Hang Snatch x 3 @ 75%, rest 2 mi; Every 30 sec x 3 min: 1 Snatch Pull + 1 Power Snatch @ 75%B) BS: 50/10, 55/10, 60/10, 70/10Skill:A1) Weighted Pullup: 5 sets of 5 reps ascend in weight, rest 60 secA2) HSPU: 5 sets of 6-8 … [Read more...]

Rest DayBorn This DayWaylon Jennings"Makin' their wayThe only way they know howThat's just a little bit moreThan the law will allow." … [Read more...]

Strength:A) Max SnatchB) Max CJSkill:NoneConditioning:Elizabeth21-15-9Full Clean (135/95)Ring Dips … [Read more...]

Strength:A) Power Snatch: EMOM x 4 min x 1 rep @ 75%A) Power Clean: EMOM x 4 min x 1 rep @ 75%Skill:3-4 sets not for time: 3 Wall Walks + ME HS Walk off the wall up to 60 ftConditioning:5 Rounds: 50m sled pull (75/50)6 Burpees AFAPRest 2:1 … [Read more...]