Mobilize, then: 2 sets of: :45 sec plank 5 inch worms 10 banded squats (knees) A. Every 2:30, for 15 minutes (6 sets): Front Squat x 3 reps @ 32X1 *should get heavier than last week B. Two sets for max reps of: 45 seconds of Power Clean & Jerk Rest 60 seconds 115/75 lbs [...]
Mobilize, then: 5 reps of each: “burgener warmup” (empty barbell) Hang snatch hip shrug Hang high pull Hang power snatch Over head squat Snatch balance Full snatch from shins A.) every :90 sec for 15 min Snatch without moving feet x 1 rep *Sets 1-2 @ 65% of 1-RM Snatch *Sets 3-4 @ 70% of [...]
Mobilize, then: 3 sets of: 10 db thrusters (light) 10 push-ups A) 5 sets of 3-4 reps of strict press Rest :90 sec between B) 3 sets of: 20 step back lunges w/barbell in front rack (alternating legs) *rest 45 sec 10-12 ab wheel rollouts *rest :45 sec C.) for time: 4-3-2-1 Rope climbs Squat [...]
Mobilize, then: CS activation protocol 15 banded squats (around knees) 100 double unders A. Muscle up work: 2 sets of 5 reps each of: 1) Snap swings (small)on rings or jump to hollow on bar 2) pop swings on rings or air chair swings on bar 3) peek-a-boo swings on rings or bmu (attempting to [...]
Mobilize, then: 2 sets: 15 cal row 10 v-ups 5 inchworms w/2 push-ups each A. Every 2:30, for 15 minutes (6 sets): Front Squat x 3 reps @ 32X1 Start light and build, maintaining tempo B. Every :90 sec for 12 minutes (8 sets): Hang Clean + Jerk x 1 rep *Sets 1-3 @ 70% [...]
Mobilize, then: 2 sets of: 10 banded pass thrus in squat 10 banded good mornings 10 banded presses (band around foot, pressing overhead) Every :90 sec , for 15 minutes (10 sets): Snatch without moving feet x 2 reps *Sets 1-2 @ 60%of 1-RM Snatch *Sets 3-4 @ 65%of 1-RM Snatch *Sets 5-7 @ 70%of [...]
Mobilize, then: 2 sets of: 10 bird dogs (alt) 10 single arm kB swings (each arm) 5 kB presses (each arm) 5 squat jumps A.) 3x3 Deficit hspu negatives * 5 sec descent/come off wall/kick back up B.) death by: Deadlift + push-up 155/103 1) 1 deadlift +1 push-up 2) 2 deadlift + 2 push-ups [...]
Mobilize, then: 3 sets of: 10 thrusters (dumbell) 10 hollow rocks 10 push-ups 10 deadlifts (dumbell) A.) Four sets of: Bulgarian Split Squats x 6-8 reps per leg @ 3011; Rest 45 seconds between legs Rest 90 seconds Bent over row x 6 reps @ 1311 Rest 90 seconds B.) 3 sets for total time: [...]
Mobilize, then: 3 sets: 10 cal bike 5 box jumps 5 clean pulls (barbell) 5 strict press (barbell) A.) take 10-12 min to build up to a heavy power clean B.) EMOM 8 4-8 ring dips (scale to bar, or push-ups) C.) partner wod 20 amrap 400 m run (both run together) 20 power cleans [...]
Mobilize, then: 2 sets: 5 inchworms 10 step back lunges (bw) 15 cal row A. Death by: strict pull-up 1 first min; 2 2nd min; 3 3rd min; and so on...... B. For Max Reps: 2 Minutes Row for Calories 30 Seconds Rest 90 Seconds Burpees 30 Seconds Rest 60 Seconds Assault Bike 30 Seconds [...]