Strength:A) Power Snatch + Snatch: 1+1: EMOM x 5 min @ 75%B) Snatch RDL: 4 sets of 3 @ 100%, rest 90 secC) FS: 7 sets of 3 between 85%-90%, rest as neededSkill:A1) 2-4 Strict MU, rest 90 sec x 4-5 setsA2) 6 Weighted Ring Dips, rest 90 sec, 5 … [Read more...]

Rest DayBorn This DayKarl Marx"Revolutions are the locomotives of history." … [Read more...]

Strength:A) Clean: Complete 1 Clean @ 90% EMOM x 10 min OR until 2 fails B) BN Jerk Balance: 40-50/3*4 setsConditioning:5 Rounds: AMRAP in 3 min: 30m prowler push (150/100) + 10 KB Swing (53/35), Rest 90 secSkill:A) Tabata C2B Pullups: 20 sec on, 10 … [Read more...]

Strength:A) Snatch + Hang Snatch (no straps allowed): 85-90/1+1*4 sets, rest 90 secB) Deadlifts: Every 20 sec complete 3 touch and go reps @ 50% AFAP x 4 minSkill:A) Walk a cumulative amount of 250ft in HS Walk, resting enough that each attempt is a … [Read more...]

Rest DayBorn This DayLovie Smith"When you say the defense has carried us, that's what they're supposed to do. That's the strength of our team." … [Read more...]

Strength:A) Split Jerk: Work up to 85% and complete 3 sets of 2, rest 90 sec B) EMOM until failure complete 1 Jerk adding weight each set starting at 85%BS: 85/5*6 sets, rest 2-3 minSkill:A1) Bench Press: 5x1, ascend in weight each set to heavy … [Read more...]

Strength:B) Clean Pull + Clean + Jerk: 85-90/1+1+1*4 setsB) Deadlift Clusters: 1.1.1 x 4 sets, rest 15 sec between singles, rest 2 min between sets. All sets performed @ 85% of max DLConditioning:8x500m row, rest 2 min. Perform all rows @ 2k … [Read more...]

Strength:A) Snatch + Hang Snatch:5 sets @ 85%-90%, rest 90 secB) Snatch High Pull x 3: EMOM x 4 min @ 100%A) FS: 85/4*6 sets, rest 2-3 minSkill:A) ME MU in 60 sec, rest 60 sec x 4 setsConditioning:4 RFT:5 Strict Pullups10 TTB15 Wall Ball (20/14)Rest … [Read more...]

Rest DayBorn This DayRandy Travis"I'm gonna love you forever, forever and ever, amenAs long as old men sit and talk about the weatherAs long as old women sit and talk about old menIf you wonder how long I'll be faithfulI'll be happy to tell you … [Read more...]

Strength:A) Cleans Only: Start @ 40%, complete 3 reps, add 10kg for men and 5kg for women every 45 sec until EITHER failure or you run out of time. B) Jerk Dips:100-105/5*3 sets, rest 90 secConditioning:5-6 Rounds: Max Cal AD in 30 sec, 30 sec ME … [Read more...]

Strength:A) Snatch Pull to Explode + Snatch: 85/3+1*4 sets, rest 90 secB) Power Cleans: 70/2*6 sets, rest 30 sec, drop all reps from the topSkill:A) One Leg Squat on edge of box x 6 e/l @ 51X1 tempo x 3 sets, rest 2 minConditioning:For Time:30-20-10 … [Read more...]

Rest DayBorn This DayTim McGraw"And I loved deeper, And I spoke sweeter, And I gave forgiveness I've been denying, And he said someday I hope you get the chance,To live like you were dyin'." … [Read more...]

Strength:A) Power Jerk + Jerk Grip OHS: 70-75/2+3*3 sets, rest 90 secB) On Toe Split Jerk + Recovery in Power Rack: 90-100/5*3 sets, rest 90 secA) BS: 5x3 every 90 sec @ 80%Skill:A) Every 90 sec complete 5 Hard HSPU (make it hard i.e. deficit, … [Read more...]

Strength:A) Clean + Hang Clean + Jerk: 80-85/1+1+2*3 sets, rest 2-3 minB) Deadlift: in 8 min work up to a med-heavy 3 rep, return every rep to the floor BUT do not do these touch and goConditioning:3x400m sled march (150/100 total weight): backpack … [Read more...]

Strength:A) Snatch @ Hip: 60/3*3, rest 60 secB) Snatch Pull + Hang Snatch + OHS: 80-85/2+2+2*4 sets, rest 2-3 minA) FS: 5x2 every 90 sec @ 80%Skill:A) Every 90 sec complete 3-5 Burpee MU x 6 setsConditioning:AMRAP in 8:5 Power Snatch (155/105)10 Ring … [Read more...]