Strength:nA) CJ: 85/1, every 30 sec x 4 minnB) DL: 60/6*4 sets @ 40X1 Tempo, rest 90 secConditioning:n10 x 500m row @ 2k pace, rest 2 minSkill:nA1) KB Goblet Lunge x 8 e/l AHAP x 4 sets, rest 60 secnA2) Strict Weighted Pullups x 8 x 4 AHAP, rest 60 … [Read more...]

Strength:A) Snatch Blocks @ BK: 85/2*4 sets, rest 60 secB) BS: Cluster: 1.1.1 @ 3RM from last week. Rest 15 sec between singles, 4 sets, 2min restSkill:A1) Strict Press x 5 TNG x 4 sets AHAP, rest 30 secA2) Weighted Ring Dips x 8 Strict x 4 sets … [Read more...]

Rest DayBorn This DayRalph Waldo Emerson"Do not go where the path may lead, go instead where there is no path and leave a trail.""It is one of the blessings of old friends that you can afford to be stupid with them." … [Read more...]

Strength:Max Snatch: 4 fails allowedMax CJ: 4 Fails AllowedFS Recovery 70/3*3 setsConditioning:8 Rounds: 50m sled drag (100/75 total weight) + 6 Thrusters (135/95): rest 1:1Skill:3 Rounds @ 70% intensity800m run30 KBS (70/53)10 Hang Snatch (135/95 … [Read more...]

Strength:A) Power Snatch up to 75%-80% x 1 in 12 minB) Power Clean + Split Jerk: 70%-75% x 1+1 in 12 minSkill:NoneConditioning:4-5 Rds:40m prowler high handle push (75/100)10 C2B Pullups50 DUrest 90 sec … [Read more...]

Rest DayBorn This DaySir Arthur Conan Doyle"It has long been an axiom of mine that the little things are infinitely the most important." … [Read more...]

Strength:A) Power Jerk + Split Jerk Touch and Go: 80/1+1*4 sets, rest 90 secB) FS: 3RMSkill:A1) Strict Press x 6 reps x 3 sets AHAP, rest 90 secA2) Strict Chinup Weighted x 6 reps x 3 sets AHAP, rest 90 secConditioning:30-20-10Wall Ball (30/20 - both … [Read more...]

Strength:A) CJ EMOM x 6 min: at the following percentages: 50,60,70,80,90,80DL Clusters: rest 2 min between sets, 10 sec between reps: 2.2.2 @70%, 2.2.2 @ 75%, 1.1.1 @ 80%, 1.1.1 @ 85%Conditioning:5k Row @ 60% intensitySkill:Tabata Airdyne/Pistols: … [Read more...]

Strength:A) Snatch Pull + Snatch: EMOM X 8 min: at the following percentages: 65,60,70,80,85,90,85,80B) BS: 3RM in 12 minSkill:A) EMOM x 6 min: Bench Press x 3 @ 80%, Bent Over Row x 5 AHAPB) 5 sets 3-5 Chest to Ring Strict Pullup + 3 UB MU + 3-5 … [Read more...]

Rest DayBorn This DayConan O'Brien"Nobody in life gets exactly what they thought they were going to get. But if you work really hard and you're kind, amazing things will happen." … [Read more...]

Strength:Snatch Max: 2 fails allowedCJ Max: 2 fails allowedConditioning:8 Rounds: 50m sled drag (100/75 total weight) + 6 Thrusters (135/95): rest 1:1Skill:A) Chest to Ring Pullups: 4 sets of 30 sec ME Strict, rest 60 sec. DEMOB) EMOM x 6 min: 6 alt … [Read more...]

Strength:A) Power Snatch: EMOM x 6: 2 reps @ 70%B) Banded Deadlift: EMOM x 7 min: 3 @ 40%-50%, drop from the top every rep, use weight that allows for SPEEDSkill:A) Using wall as needed, hold 30 sec free-standing HS Hold, if too reliant on wall … [Read more...]

Born This DayLeonardo Da Vinci"I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection. 'Tis the business of little minds to shrink, but they whose heart is firm, and whose conscience approves their … [Read more...]

Strength:A) Power Jerk: EMOM x 6 min: 3 TNG reps starting @ 50% adding weight each set to a heavy tripleB) Jerk Dips: 100/3, 105/3, 110/3C) BS: 80/4, 85/4, 90/4, 85/4, 80/4, rest 90 secSkill:A) Bench Press: Find 1RMConditioning:21-15-9Power Clean … [Read more...]

Strength:A) Power Clean + CleanJerk: EMOM x 5 min @ 70%: DEMO: https://vimeo.com/94437764B) Deadlift: EMOM x 5 min: 3 DL @ 21X1 tempo, ascend in weight by 5% starting at 65%Conditioning:90 sec ME sprint for distance x 8 rounds: 3 min restSkill:A) … [Read more...]