Warmup/flexibilty Accumulate 3:00 hanging from bar in jerk grip distance (last week, I promise) Strength 3 sets to find 5 rm weighted strict PU (beat last week) Then 3x5 at 88% of 5rm (also last week) Skill 18 … [Read more...]

Warmup/flexibilty -50 e/diretion Wrist rotations -50 hammer wrist flexes Strength - 25 scap pullups - 25 Strict HSPU* facing wall if able - 25 standing skull crushers - 25 lateral raise w/ 5/10* *break up as … [Read more...]

Warmup/flexibilty 60 PVC pass throughts - start at snatch grip and every 10 reps walk hands in 1/2 inch Strength 4 sets - e/arm - 50ft single arm waiters carry (go heavy, but fully locked and stacked OH) Skill A) 4 min. … [Read more...]

Warmup/flexibilty 4 sets of 15 sec. - Hang from bar in arch position, have partner press t-spine forward and hold Strength 5 min. Every 30 sec. - 1 strict MU + 5 sec. L-sit at top Skill 6-8 sets as able - on … [Read more...]

Warmup/flexibilty 2 min. in childs pose 25 Front rack sotts - empty bar Strength Accumulate 1:20 min. OH hold w/ 1 rm strict press rest 2 min. Repeat Skill 14 min. EMOM - 10-15 sec. support position … [Read more...]

Warmup/flexibilty Accumulate 2:45 hanging from bar in jerk grip distance Strength 3 sets to find 5 rm weighted strict PU (beat last week) Then 3x5 at 85% of 5rm Skill 3 sets - 5 sec. arch hold + 5 sec. hollow hold … [Read more...]

Warmup/flexibilty -3 sets of 15 sec. HS hold on wall - 3 sets of 5 perfect ring rows Strength 6 sets of 3 behind neck pullups + 3 chinups + 30 sec. Hollow dead hang Skill 5-7 sets as able at a steady pace - 10 … [Read more...]

Warmup/flexibilty - 2 min. banded shoulder distraction e/ side -2 min. banded distraction wrists Strength 5 sets of 3 Turkish getups Skill 5-7 sets as able - 30 ft. HS walk - every 10 feet step over a set of … [Read more...]

Warmup/flexibilty -60 sec. foam lats - e/ side -60 sec. LAX ball pec minor e/side Strength Starting 2+2... Death by Strict Dip + kipping Dip Skill 5 min. Practice - Static hold arch MU (see instagram … [Read more...]

Warmup/flexibilty -90 sec. e/ arm in twisted cross - 4 sets of 4 behind the neck pullups w/5 sec hold on last rep Strength Accumulate 1:15 min. OH hold w/ 1 rm strict press rest 2 min. Repeat Skill 6-8 … [Read more...]

Warmup/flexibilty Accumulate 2:30 min. Hanging from bar w/ jerk grip Strength 5 sets to find 5 rm weighted strict PU (beat last week) Then 3x5 at 83% of 5rm Skill 6 sets - 5 sec Arch hold + 3 hollow/arch swings + … [Read more...]

A) - 2x20 banded leg clamshells - 10 shoulder YTW sets B) 10 min. every 30 sec. :00- 3 strict PU to Butterfly pullthrough :30- 3 Feet together PVC OHS C) C1) 12 min. Every 2 min. - 6 burpees + 4-6 bar MU as able *focus is positions while … [Read more...]

A)-2 min. Foam roll each lat -2 min. banded distraction shoulders B)3 sets - 50 ft. Double waiters carry *at start and at 25 ft stop and perfrom 10 alt. strict press and continue C)6-8 sets - 50 ft. HS walk *every 10 ft. Stop for 2 sec count … [Read more...]

A) Accumulate 4 min. in Box shoulder stretch B) Accumulate 50 rings dips from the top of MU C) 10 min. EMOM - MU from static Arch position + 2 MU + 5 sec. support hold D) 5 sets of 3 skin the cats + 20-40 sec. L-sit hold … [Read more...]

A) -90 sec. e/ arm in twisted cross -4 sets of 3-6 behind the neck pullups (head neutral, ribs down) B)Accumulate 1 min. OH hold w/ 1 rm strict press rest 2 min. Repeat C)Death by 1 Strict HSPU + Kipping HSPU 1+1, 1+2, 1+3 etc. Rest 2 … [Read more...]