Category Archive

Strength: All Levels: Deadlift: 60% 1×5, 70% 1×5, 80%x 1xMR Conditioning: Competition & L2: AMRAP 15: 5x C2B 7x Push Press (115#/80#) 9x T2B L1: AMRAP 15: 5x Pull-ups 7x Push Press (95#/65#) 9x Sit-ups

Weightlifting: Work up to a heavy single power clean & push jerk Conditioning: All Levels: EMOM 8: 1x Power Clean 2 Push Jerks @ 70%

“12 Days of Christmas” -1 Clean and Jerk (135#/95#) -2 Deadlifts (225#/155#) -3 Muscle-ups (1&1 sub) -4 Box Jumps -5 Pull-ups -6 Walking Lunge, weighted (16kg/8kg each hand) -7 Burpees -8 Kettlebell Swings (24kg/16kg) -9 One Arm Snatch (30#/20#) -10 Push-ups -11 Dips -12 Handstand Push-Ups

Strength: All Levels: High Bar BS: 60% 1×5 70% 1×5 80%x 1xMR Conditioning: All Levels: 5 Rounds of: 10x Sandbag Get-ups 400m Run   Differences, pros, and cons about the low bar back squat vs high bar back squat

“The Seven” Competition: Seven rounds for time of: 7x HSPU 7x Thrusters (135#/95#) 7x T2B 7x Deadlift (245#/175#) 7x Burpees 7x KB Swings (2p/1.5p) 7x Pull-ups L2: Seven rounds for time of: 7x HSPU 7x Thrusters (95#/65#) 7x T2B 7x Deadlift (225#/155#) 7x Burpees 7x KB Swings (1.5p/1p) 7x Pull-ups L1: Seven rounds for time of: 7x Push-ups 7x Thrusters …

All Levels Row 2000 Meters for time   10 Strength Training Basics You’d Be Wise To Follow… —————————————————– 1. Focus On Big Basic Compound Movements… Spend 80-90% of your time doing squats, presses and pulls. Throw in some hard strongman exercises and Olympic lifting if that’s your thing. Only spend 10-20% of your time on isolation exercises. 2. Get The …

Weightlifting: Competition & L2: Power Snatch: 5 Minutes to work up to a heavy single L1:Hang-Power Snatch: 5 Minutes to work up to a heavy single Conditioning: Competition & L2: EMOM 4: 6x Touch and Go Power Snatches (65% of Heavy single) Rest 5 Minutes EMOM 4: 40 Seconds MR Burpees 20 Seconds Rest Rest 5 Minutes AMRAP 4: T2B …

Competition & L2: 3 Rounds of: 20x unbroken wallballs (20/14) 10x T2B 400m run Rest 90 seconds L1: 3 Rounds of: 20x wallballs (20/14) 10x Sit-ups 400m run Rest 90 seconds   Power Clean troubles yesterday? 7 Mistakes you might have made.

Weightlifting: Competition & L2: 5 minutes to work up to a heavy single power clean L1: 5 minutes to work up to a heavy single hang- power clean Conditioning: Competition: 3 Rounds of: 3x Touch and go Power Cleans (155#/115#) 50x Double-unders 3x Touch and go Power Cleans (155#/115#) 7x Muscle-ups L2: 3 Rounds of: 3x Touch and go Power …

13.5 Competition & L2: AMRAP 4: 15x Thrusters (100#/65#) 15x C2B L1: AMRAP 4: 10x Thrusters (100#/65#) 10x Pull-ups *If 3 rounds are completed in 4 minutes or less, add an additional 4 minute AMRAP. This sequence continues until 3 rounds cannot be completed in a given AMRAP