Friday, May 1st

Mobility: Banded Shoulder Strength/Skill: Pull Up / MU Progression Conditioning: A) For Time 30 DUs 25 Pull Ups 15 Hang Power Snatch 400m Run 15 Hang Power Snatch 25 Pull Ups 30 DUs B) For Time 50 Singles 20 Ring Rows 15 Hang Power Snatches 200m Run 15 Hang Power … [Read more...]

Thursday, April 30th

Mobility: Scapular Retraction Strength/Skill: Super Set 1a) 5x5 Pendlay Row 1b) 5x5 KB RDL, Rest 1 minute Conditioning: 10-8-6-4-2 KBS 2-4-6-8-10 HSPU … [Read more...]

Wednesday, April 29th

Mobility: Couch Stretch Strength/Skill: Floor Press 5x5 across at 70% 1RM Conditioning: AMRAP: 12 minutes A) 15 Barbell Jumping Squats (45/35) 10 Pull Ups 5 Push Ups B) 10 Barbell Jumping Squats 10 Ring Rows 5 Push Ups … [Read more...]

Tuesday, April 28th

Mobility: External Rotation Strength/Skill: 2 Push Press + 1 Split Jerk, 7 sets rising Conditioning: 4RFT 10 Lateral Bar Hop Burpees 10 Push press (95/65) 10 Ring Dips B) 4RFT 5 Lateral Bar Hop Burpees 10 Push Press 10 Box Dips … [Read more...]

Monday, April 27th

Mobility: Wrist work Strength/Skill: Front Squat 4x10 across, heavy but not maximal Conditioning: 5RFT 6 Hang Power Cleans (135/95) 9 Box Jumps (24/20), 12 TTB … [Read more...]

Friday, April 24th

Mobility: External Shoulder Rotation Strength/Skill: Floor Press: sets of 3 reps, working up to a heavy 3RM (w/ perfect form) Conditioning: 4 RFT: A) 10 Pull Ups 10 Alt KB Snatches (53/35) 20 Sit Ups 20 Overhead Walking Lunges (25/10) B) 10 Ring Rows 10 KBS 20 … [Read more...]

Thursday, April 23rd

Mobility: Hollow Rocks & Ext. Rotation of the Shoulder Strength/Skill: Pull-up Progression & Handstand Holds Conditioning: A) 4RFT: 10 Front Squats (135/95) 30 DUs (3:1 singles) 10 Deadlifts (135/95) 30 DUs B) 3RFT 10 Front Squats 50 Singles 10 Deadlifts 50 … [Read more...]

Wednesday, April 22nd

Strength/Skill: DU Work & find ME UB DUs Conditioning: A) 4RFT: 15 Burpees 6 KBS (53/35) 9 Wall Balls (20/14) *Rest 2 minutes B) 3RFT: 10 Burpees 6 KBS 9 Wall Balls … [Read more...]

Tuesday, April 21st

Mobility: Thoracic Extension & Tight Arch Strength/Skill: Clean Lift-Off + Clean Pull + Clean (increase weight each set) Conditioning: EMOM: 10 min 3 Power Cleans @ 60% (1RM) 6 Push-ups 9 Air Squats … [Read more...]

Monday, April 20th

Mobility Push Up Technique and Practice   Strength Push-ups: 3 sets ME UB   Conditioning "Fight Gone Burpee" 1:00 Wall Balls 1:00 KBS (53/35) 1:00 Box Jumps (24/20) 1:00 Push Press (75/55) 1:00 Burpees 1:00 Rest … [Read more...]