Complete in Order Conditioning: 0-20 min. -Death by Cal Row *when you get lapped, rest 3 min. and continue until 20 min. mark if able Skill: A) accumulate 30 tripod leglifts Strength: A) 4 sets of 10 e/arm: single arm DB bench press *free arm … [Read more...]

Complete in Order Conditioning: 6 min. Ladder -2 Wallballs -1 Ring MU -4 Wallballs -2 Ring MU ...Continued up ladder Skill: A) 4 sets: 2 Hollow ring pullups + 4 H/A swings + 10 sec. arch hold + 1 MU Strength: A) EMOM x 8 min: BN Power Jerk + … [Read more...]

Complete in Order Conditioning: A) Open 17.3 Repeat Or B) 5 Rounds: 15 GHD situps 12 Cal Assault Bike 15 Thrusters (75/55#) 12 Cal Assault Bike Skill: E2MOM x 10 min: 8 Double KB Bent Row 8 Double KB Hang Clean 8 Double KB Push Press 50ft Double … [Read more...]

Complete in Order Conditioning: A) EMOM x 6 min: Power Clean + Thruster: 2+2 B) Every 60 sec x 6 min: 2 FS @ 75% Skill: Practice Skill from Open WOD Strength: 4 Rounds: 15 cal row 5 full snatch (95/65) 15 cal row 12 C2B rest 1 min For free … [Read more...]

Complete in Order Conditioning: Open Workout 17.3 *Be sure to watch our Open Prep videos on www.powerandgraceperformance.com Skill: A) 12 min. alt EMOM 1- 20 hollow rocks 2- 20 arch ups Strength: None For free access to the App and access to … [Read more...]

Complete in Order Conditioning: 30 min. Row at steady but conversational pace *every 5 min. complete... - 30 DU - 5 kipping HSPU Skill: A) 20 jerk grip OHS as warmup B) 10 min. kipping HS practice -Open standard -Focus on tripod position and full … [Read more...]

Complete in Order Conditioning: 7 rounds for time -3 ring MU -6 OHS (95/65) -9 Lateral bar over burpees Skill: A) 4 sets: 5 hollow/arch seal rolls L and R *start holllow and roll L & R to arch w/o using hands or legs B) 4 sets: 3 kipping … [Read more...]

Complete in Order Conditioning: A) Open 17.2 Repeat Or B) 5 Rounds for time: -21 cal Row -15 pullups -9 grounds 2 OH (115/75) Skill: A) 3 sets on rings - 5 sec. holllow hold/5 sec. arch hold x 3 *3 count as you transtion to arch from hollow and … [Read more...]