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 2: 4x :30on :30off Jump Squats 4x :30on :30off Burpee 4x :30on :30off Split Jumps 12min time limit Not Hell Style. Meaning no static hold on rest.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 and reps done during conditioning workouts. If you are still struggling with these movements: 1) Show-up on Mondays and Tuesdays, that’s when we work on these movements. 2) Ask for help. 3) Drop down in weight. Often times less weight will equal better form. “Practice does not make perfect. PERFECT practice makes perfect” Strength: 1) 5×3 Shoulder Press, working up to a heavy 3 rep 2) 5×2 Push Press, working up to a heavy 2 rep 3) 5×1 Split Jerk, working up to a heavy single 20min time limit Conditioning: 3 Rounds 10 Power Cleans,...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 person can be working at at a time. But the resting exerciser can be at the next station ready to go.    Ideally you should break the reps in half. Ex: E1 does 10 pull-ups, E2 does 10, and so on for the round of 20. However you can divide the labor based on strengths and weaknesses.     If solo, “55”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