Skill: Overhead Squat Strength: OHS + Snatch Lift Off 10 Mins to build to a “Heavy” Set of 5 OHS (rig) -Or 10 Mins to complete 4-5 x 5 with very light weight Snatch Lift Off EMOTM x 5 Mins 4 Snatch Lift offs @ Metcon Weight *Lift the bar slowly and stop at just...Read More
“Mini Bear” Complex Review Strength: Front Squats Every 3 Mins x 5 sets 4 Front Squats with a 3 sec pause in the bottom of rep 1 -Go as heavy as you can for each set, but be able to have a tall chest and maximum depth on each rep- -NO BELT and preferably no...Read More
Review the Moves Strength: Functional Body Building (15 Min) 4 Sets: 8 each side Half Kneeling DB Press 8 each DB High Pull (same weight as Press) 8-12 Tempo Ring Rows (3131 Tempo) 10-15 Barbell Bicep Curls Rest 90 secs between sets Conditioning: EMOTM x 12 Mins 1)Max Rep SA DB Floor Press (R arm)...Read More
Partner Up and Warm Up all movements “343” Honoring the 343 firefighters who died on 9/11. With a Partner- 20 minute time cap…. For honor and respect of the fallen: 100 Deadlifts (145#/115#) 100 Power Cleans (95#/65#) 100 Ground to Overhead (65#/35#) (C&J or Snatch) 43 Burpees -Men use a 45# bar, Women use a...Read More
Skill: Split Jerk Footwork Strength: Jerks Within 12 Minutes Build to a tough set of 3 (push jerk or split jerk) -Then- Every 90 secs x 3 sets (4:30) 3 reps @ 80-90% of best set of 3 Conditioning: 2 x 4 Min AMRAPs, 2 Min Rest B/W 12 SA KB Push Press (6/side) 15...Read More
Strength: Lower Body Accessory (10 mins) 3 Rounds: Front Foot Elevated Split Squat x 8 each leg (hold DB’s at sides) :15 Arch Hold on Floor DB or KB RDL x 8 with a 3 count lower Rest 60 secs b/w sets Conditioning: Every 4:00 x 4 Rounds Row 400/300 Meters 5 Backsquats (from the...Read More
Skill: Bench Press Tips Strength: Bench Press Within 15 Minutes Build to a Heavy Double for the day -Then- Every 3 min x 3 sets 1 Set Max Reps Bench Press @ 75% of Heavy Double Conditioning: Against 15 Minutes….10 Rounds For Time…. Run 100 Meters 3 Bar Muscle Ups Comp: 5 Bar Muscle Ups...Read More
Skill: Snatch Positions Strength: Snatch (11 mins) EMOTM x 3 Minutes 3 Hang Muscle Snatches 1:00 rest + add weight EMOTM x 3 Minutes 3 Hang Power Snatches 1:00 rest + add Weight EMOTM x 3 Minutes 3 Snatches (Roughly 70-75%, Power or Squat) Conditioning: Within 20 Minutes…. Complete 4-5 Rounds in any order.. and...Read More
Mobility: Shoulder/Lat Mobility Strength: Front Squats (16 Mins) Every 4 Mins 1×8 1×6 1×4 1×10 reps @ 10-20lbs lighter than your set of 8 *Aim to make each set heavy, but not near failure *Goal is to increase weight during each of the first 3 sets Conditioning: EMOTM x 8 Minutes 12 Unbroken Wallballs 6...Read More
