Friday 4/10 40-30-20-10 de-load push-ups air squats abmat sit-upsRead More

Mobility Conditioning: “Schmalls” 800 meter run then two rounds of: 50 Burpees 40 pull-ups 30 pistols 20 KB swings (53/35) 10 HSPU then: 800m runRead More

Str: 5×2 Snatch Balance Conditioning: 5 RFT 1 trip to the fence and back farmers carry (53/35) 10 Front squats (95/65) 15 Push-press (95/65) 20 abmats sit-ups  Read More

Mobility Conditioning: 800m run then…… 50 Hanging Squat Cleans to Thrusters (95/65) * perform 4 bar-over-burpees EMOM then…. 800m runRead More

Str: establish 1RM of: Power Snatch Power Clean & Push Jerk *rest as needed Conditioning: CFG 14.1 10 min AMRAP: 30 Double unders 15 snatches (75/55)Read More

Coach’s ChoiceRead More

20 min AMRAP 3 wall climbs 6 Hang squat cleans (75/55) 9 Lunges (75/55)Read More

Mobility Conditioning: 20 EMOTM 2 Burpee pull-ups 3 DL (115/75) 4 abmat sit-upsRead More

Str: Bent Barbell Rows – 3×3, 2×3, 1×3 (increasing weight each set) Conditioning: “I love me some TABATA” 5 rounds of TABATA push-ups (20 sec max push-ups, 10 sec rest) 5 rounds of TABATA sit-ups (20 sec max butterfly sit-ups, 10 sec “L-sit holds”-paralletes) 5 rounds of TABATA pull-ups (20 sec max pull-ups, 10 rest w/ chin...Read More

Mobility (focus on warming up the shoulders) Conditioning: KB medley 1-2-3-4-5-6-7-8-9-10 KB swings (53/35) KB SDHP (53/35) KB Push-ups (both hands on KB. Lay KB on it’s side) (53/35) KB alternating snatch (53/35) KB alternating clean and press (53/35)Read More