Skill: Power Snatch Strength: Snatch Deconstruction EMOTM x 4 Mins 3 Snatch Grip DL to the knee (50%) EMOTM x 4 Mins Hating Snatch Pull (pause for 2 secs above the knee before finishing the pull)(50%) EMOTM x 4 Mins 3 Power Snatches (starting light & building each set) Conditioning Against 10 Minutes…3 Rounds For...Read More

Strength: Deadlift  Every 90 secs x 5 sets 4 Reps @ 70-80% *NOT TOUCH AND GO.. lower the bar down each rep and reset your hips.. no dropping from the top Conditioning:  4-5 Sets (20 Mins) 10 DB DL @ 30X1 Tempo 5-8 Weighted Pullups (or Tempo Ring Rows/Inverted Bar Row) 10 Single Leg Glute...Read More

Strength: Push Press w/ Eccentric (12 Mins) *All weights based off of Strict Press Max All sets performed with a 41X0 Tempo 1×8 @ 75% 1×8@ 80% 2×8 @ 85% More Strength: Shoulder/Tricep Strength + Core Every 4 Mins x 4 sets 6-8 each Single Arm Seated DB Press 15-20 Banded Tricep Extensions :20-:30 Plank...Read More

Strength: Power Clean 15 Min to build to a Heavy Single -1 Miss allowed  -If you find your single a little early then drop to 80% and get some ligther practice reps in Conditioning  :Power Clean + Burpee Intervals Within 2 Mins… 10 Power Cleans @ 70%  10 Burpees Rest 1:00 Within 2 Mins… 8 Power...Read More

Hip Mobility/Calf and Foot Prep Strength: Backsquats  Every 2:00 x 4 sets 5 reps @ 65-70% *These DO NOT need to be heavy. I just want ya’ll to move some weight and practice hitting great depth Conditioning: Cardio Palooza (17 Min) *Rotate through the stations *Each Station is 5 mins straight at that station. *Wear...Read More

Saturday 092119 With a Partner!! On a 32 Min Running Clock… 0:00-10:00 Run 800 Meters (Together) AMRAP: 20 Box Step Overs (1 DB) 20 Alt. DB Snatches Comp: Run 1,000 meters, 70/52 (24/20) Fitness: Run 800 Meters, 50/35 (24/20) GPP: Run 800 Meters, 35/25 (20/16) Health: Run 600 M, 25/20 (20/16) 10:00-12:00  Rest 12:00-22:00 Row...Read More

Skill:Muscle Ups Strength: Low Ring Muscle Up Transitions + Arch/Hollow Work (12 Mins) 3-4 Sets 5 Low Ring Transition Drills (no dip outs) 10-15 Banded Hollow Rocks 10-15 Arch Ups Rest 60-90 secs between sets Condititioning: Against 16 Mins…4 Rounds for Time… 30 Airsquats 25 KBS 15/10 Pullups Comp: American Swings (70/52), 7 Ring Muscle...Read More

Skill: Toes 2 Bar Strength: Power Cleans Every 90 secs x 5 sets 2 Hang Power Cleans + 2 Power Cleans -All sets at the same weight, roughly 70% of 1RM *Drop the bar between the last 2 power cleans Conditioning: EMOTM x 15 Mins 1) 7 Power Cleans 2) :45 Wallsit 3)Toes 2 Bar...Read More

Hip Flow and Mobility Strength: Back Rack Lunge + Weighted Situps 3×8 reps/leg @ 30-40% Backsquat Max -15-20 Weighted Situps after each set- *Forward or reverse lunges.. up to you today! Conditioning: Every 4 Mins x 5 Rounds 15-20 Wallballs (or Medball Squats if your shoulders are real sore) 20 Alt. Medball Russian Twists 200...Read More

Strength: Bench Press + Chinups (12 Mins) 3-3-3-3 Building to a Tough Set of 3 *Complete 5-10 Strict Chinups after each set Conditioning: Rowing + Pushup Intervals (20 Mins) In Teams of 2.. trading full rounds back and forth Work until both Partners complete 5 rounds each (10 Rounds Total) Row 250/200 Meters “Big Set”...Read More