Wednesday, July 29th

Mobility: PVC Passthrough Strength/Skill: OHS, 3 reps rising *15 minutes to work to a medium heavy set Conditioning: 3 Rounds AMRAP: 2 minutes 8 OHS (95/65) 22 Lateral Bar Hops *Rest 2 minutes" Intent You have equal work/rest ratio in this AMRAP. You should be doing an all … [Read more...]

Tuesday, July 28th

Mobility: Hamstring mash Strength/Skill: Deadlift, 3 reps *15 minutes to work to a heavy set of 3 Conditioning: AMRAP: 15 20 KBS (53/35) 10 Burpees 5 MUs   Intent Your approach will depend largely on how your gymnastics skills stack up in this conditioning piece. … [Read more...]

Monday, July 27th

Mobility: Rack Work Strength/Skill: 1 & 1/4 Front Squat, 3 reps rising *15 minutes Conditioning: For Time A) 9-7-5 Clusters (135/95) TTB B) 3RFT 10 Hang Clusters 10 Floor TTB   Intent This workout is about explosive power. Do not redline. Break up your sets, … [Read more...]

Friday, July 24th

Mobility: Couch Stretch Strength/Skill: Back Squat, 5 reps *10 minutes to work to 90% 5RM, then do a ME UB set (aim for 15-20) at 70% 5RM Conditioning: 4RFT Run 400m 20 KBS *Rest 2 minutes Intent: This is similar to a workout we did a few weeks ago, but the stimulus has … [Read more...]

Thursday, July 23rd

Mobility: LaX Ball Shoulder Smash & Ankle Smash Strength/Skill: A) Muscle Up Progression B) Pull Up Progression Conditioning: AMRAP: 18 5 TTB 5 Power Cleans (135/95) 25 Lateral Bar Hops Intent: Smooth and unbroken sets will yield the highest score. The goal should be … [Read more...]

Wednesday, July 22nd

Mobility: Rack Work Strength/Skill: Front Squat, 5 reps *10 minutes to work to 90% 5RM, then do a ME UB set (aim for 15-20) at 70% 5RM Conditioning: For Time: 30 Burpee Over the Box Jumps (24/20") 30 Pull Ups 30 Burpee Over the Box Jumps Intent: Stay moving. Find a good … [Read more...]

Tuesday, July 21st

Mobility: PVC Passthrough Strength/Skill: Snatch Grip Push Press, 5 reps rising Conditioning: 3 Rounds 1:00 ME Calorie Row 1:00 Rest 1:00 ME Rope Climbs 1:00 Rest 1:00 ME Sit Ups Intent:  Focus on maintaining a significant level of intensity. With even work/rest ratios, you … [Read more...]

Monday, July 20th

Mobility: Hamstrings & PVC Passthrough Strength/Skill: Deadlift, 5 reps * 15 minutes to work to 90% 5RM, then do a ME UB set (aim for 10-15 reps) at 70% 5RM Conditioning: 4RFT Run 400m 10 OHS (95/65) 5 Hang Power Snatches (95/65) Intent:  Aim for unbroken rounds of OHS/HPS … [Read more...]

Friday, July 17th

Mobility: Banded Bully Strength/Skill: Back Squat, 5 reps *15 minutes to work to 90% 5RM, then do a ME UB set at 60% 1RM Conditioning: 5RFT 10 Lunges with barbell overhead (96/65) 10 Push Ups 20 Sit Ups Intent: This workout will challenge your shoulder and core stability. … [Read more...]

Thursday, July 16th

Mobility: Hamstrings Strength/Skill: Deadlift, 5 reps *15 minutes to work to 90% 5RM, then do a ME UB set at 60% 1RM Conditioning: EMOM: 10 minutes 2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 1 Push Press Intent: Olympic lifting complexes strengthen and reinforce … [Read more...]