Warm-up: Ladder Drills Conditioning: 3 Rounds, 1min per movement KB Round the World (30sec clock-wise, 30sec counter clock-wise) KB Figure 8’s KB Swing (KB snatch if you got it) KB Goblet Squat You will really need to work the edges of the handle on the worlds and 8’s. Core: 1a) 4×30 Leg Raise 1b) 4×30...Read More

Strength: 1a) 6×2 6″ Block Dead Lifts, @ 85% 1b) 6xME Ring Push-ups Warm-up with 3×2 first on the Dead Lifts. 20min time limit Conditioning: 5 Rounds 150m Run 10 Pull-ups 10 Dead Lifts, 185#(125#) Go fast! If you got Chest 2 Bar pull-ups do them! 20min time limitRead More

Warm-up: Squat Snatch Technique Squat Clean Technique Strength: 1) EMOM for 7min 3 Hang Squat Snatches, 50%-60% 2) EMOM for 7min 3 Hang Squat Clean, 50%-60% 18min Time Limit Notes:   Light, focusing of speed and technique. Conditioning 1: 3 Rounds 200ft Farmer Carry 100Ft Flying Burpee (aka Burpee Broad Jumps) 12min time limit Conditioning...Read More

We are half way through our 10 week strength training cycle. I have noticed tremendous improvement across the board in the power lifts and especially the Olympic lifts. And it should be improving. Over the last 5 weeks a rough estimate puts us at over 115 reps of both Snatchs and Cleans, that’s not including warm-ups reps...Read More

Team Workout With a continuously running clock, teams of two complete the following. Workout #1 Run Ladder 600m-400m-200m-150m Notes:   Same as concept as Thursdays row ladder.   If solo, 1:1 work/rest Workout #2 “110” 20-18-16-14-12-10-8-6-4-2 Pull-up Burpee Squat Sit-up Hand Stand Push-up (Rx’d only, mod = push-up to shoulder taps) Notes:   Only 1...Read More

Strength: 1a) 5×3 Front Squat, @ 80% 1b) 5×10 Weighted Step-ups (Right+Left=1) 20min Time limit Conditioning: 4 Rounds 200m Run 1:00min Dead Hang from pull-up bar 10 Thrusters, 95#(65#) 15 Ball Slams 20min Time limitRead More

Conditioning: Row Ladder Teams of 2 complete the following 500m-400m-300m-200m-100m E1 rows 500m then E2 rows 500m while E1 rests and so on till the ladder is complete. This is an all out effort row. No sand bagging If odd number of exercisers, solo rower will do a 1:1 rest. Core: 1) 300sec Plank from...Read More

Strength: 1a) 5×3 6″ Block Dead Lifts, @ 80% 1b) 5xME Ring Push-ups Warm-up with 3×3 first 20min time limit Conditioning: AMRAP 20min 5 Lunges, bar in front rack positioin, 75#/55# 5 Push-press, 75#/55# Execute 10 Burpees every 5 Rounds.Read More

Warm-up: 15 Turkish Get-ups w/pvc Strength: 1) 5×1 3-pos Power Snatch (Knee/Mid-thigh/High), Light and fast w/perfect technique 2) 5×1 3-pos Power Clean (Knee/Mid-thigh/High), Light and fast w/perfect technique Warm up with 3×3 before starting each movement 20min Time Limit Conditioning 1: 10 Minutes As many reps as possible of Turkish Get-ups. CHOOSE A WEIGHT YOU...Read More

Warm-up: 15 Deck Squats Squat Snatch Practice(Group) 5 OHS 5 Snatch Balance 5 Snatch High Pull (aka scarecrow), from high hang 5 Hang Squat Snatches, from mid thigh Strength: 1) 5×1 3-Position Snatch (Floor/Knee/Mid-thigh), heavy but perfect 2) 5×2 Snatch Balance, increase from last week 20min time limit Conditioning: 30-20-10 OHS, 65#(45#) Pull-up Notes:  ...Read More