Rest DayBorn This DayMark HenryNothing to quote just watch this @ 2:37: … [Read more...]

Strength:A) Snatch: Every 30 sec x 1 rep @ 80% x 6 minB) Split Jerk Blocks: Clusters: 3.2@70%, 2.2@75%, 2.2@80%, 2.1@85%, 1.1@90%; rest 15 sec between clusters, 2 min rest between setsC) FS: EMOM x 4 min: 2 reps @ 85%Skill:NoneConditioning:AMRAP in 4 … [Read more...]

Strength:A) CJ Blocks: Clusters: 2.1@70%, 2.1@75%, 1.1@80%, 1.1@85%, 1.1@90%; rest 15 sec between clusters, 2 min rest between setsB) DL: 75/5*4 sets @21X1 tempo, rest 2 minConditioning:5k Jog @ 70% intensitySkill:A1) 6-10 UB Strict HSPU, no rest x 3 … [Read more...]

Strength:A) Snatch Blocks: Clusters: 2.2@70%, 2.2@75%, 2.1@80%, 1.1@85%, 1.1@90%; rest 15 sec between clusters, 2 min rest between setsB) BS: EMOM x 5 min: 3 reps @ 80%Skill:A1) 30 sec ME Bench Press (BW/.75 BW), 3 sets, rest 30 secA2) 30 sec ME … [Read more...]

Strength:A) Max SnatchB) Max CJC) Max FSSkill:A) 15 min of practice: Headstand into free-standing HS Hold and walkConditioning"Diane"21-15-9Deadlift (225/155)HSPU … [Read more...]

Strength:A) Power Snatch: EMOM x 6 min: 1 rep @ 70%B) Power Clean + Power Jerk: EMOM x 5 min: 1 reps @ 70%Skill:NoneConditioning:5 Rds of 60 sec running clock:12 Cal AirdyneRemaining time in max pullupsRest 2 min … [Read more...]

Rest DayDied This DayStephen Crane“Sometimes, the most profound of awakenings come wrapped in the quietest of moments.”  … [Read more...]

Strength:A) Split Jerk: EMOM x 6 min: 0-2 min: 3 reps2-4 min: 2 reps4-6 min: 1 rep*ascend each set eventually to a maximal jerk from blocksSkill:A1) DB Bench Press: 4x8, NO RESTA2) DB Bent Over Row, 4x8, use same weight as Bench Press, rest 90 … [Read more...]

Strength:A) CJ Blocks: EMOM x 8 min: 0-4min : 2 reps 4-8 min: 1 rep *ascend each set eventually to a maximal CJ from blocksB) DL: 70/5*4 sets @30X1 tempo, rest 2 minConditioning:10 x 400m sprint, rest 2:1Skill:4 sets:30 sec ME Burpee MURest 90 sec … [Read more...]

Strength:A) Snatch Blocks: EMOM x 12 min: 0-4 min: 3 reps 4-8 min: 2 reps 8-12 min: 1 rep*ascend each set eventually to a maximal snatch from blocksB) BS: 1RM in 12 minSkill:EMOM x 12 min: Odd min: Wt. Chinups x 5 repsEven min: Wt. Ring Pushup x 7 … [Read more...]

Rest DayBorn This DayMorgan Freeman"The best way to guarantee a loss is to quit." … [Read more...]

Strength:A) Clean @ Blocks BK: 5 @ 70% AFAP, rest 60 sec x 4 setsSkill:A) 15 Min of practice HS Walk/Free-Standing HS HoldB) 6 sets of 5 UB Strict HSPU, use deficit as able, rest 60 secConditioning3 Rounds:800m run5 Rope Climbs10 Hang Power Snatch … [Read more...]

Strength:A) Power Snatch + Hang Snatch: 1+1: EMOM x 8 min @ 70%B) DL: Every 30 sec x 5 min: 3 reps AFAP @ 50%Skill:In WODConditioning:6-8 Rds:10 C2B Pullups10 Wall Ball (20/14)Rest 1:1If Split deviates more than 15 sec stop at 6 rounds … [Read more...]

Rest DayBorn This DayPatrick Henry"I know of no way of judging the future but by the past." … [Read more...]

Strength:A) Power Jerk + Jerk Grip OHS: 3+3 x 4 sets AHAP up to 80% of Split Jerk, rest 90 secSkill:A1) Incline Bench Press x 5 x 3 sets, NO RESTA2) Incline Batwing DB Row x 10 x 3 sets AHAP, rest 60 secConditioning:3 RFT50m sled drag (100/75)20 KBS … [Read more...]