• 04.01.2017 Strength & Conditioning
  • Strength I. Push press + Power jerk + Split jerk (3+2+1)RM RM -10 lb. x (3+2+1) x 3 sets II. Weighted push up AHAP x 5 x 3 sets Conditioning 10 minute AMRAP 10 DB snatch (50/35 lb.) 10 Pull ups 10 DB snatch 10 Toes-to-bar 10 DB snatch 10 Push ups 10 DB snatch […]

  • March 31, 2017
  • 03.31.2017 Strength & Conditioning
  • Strength I. Back squat 5RM 5RM -10 lb. x 5 5RM -15 lb. x 6 II. Double KB Front-rack walking lunge (53/35 lb.) x 20 steps x 3 sets Conditioning Death by The Complex: Deadlift Hang clean Front squat Shoulder-to-overhead Rx: 135/95 lb. Rx+: 185/125 lb. 0:00 1 DL + 1 HC + 1 FS […]

  • March 30, 2017
  • 03.30.2017 Strength & Conditioning
  • Strength I. Hang power snatch + Power snatch + OHS (1+1+1)RM -10 lb. x (1+1+1) x 3 sets II. Hang power clean + Power clean + Split jerk (1+1+1)RM -10 lb. x (1+1+1) x 3 sets Conditioning 6 Rounds 5 Handstand push ups 4 Box jumps (30/24 in.) 3 Muscle ups (bar or ring) 2 […]

  • March 29, 2017
  • 03.29.2017 Strength & Conditioning
  • Strength I Deadlift from blocks 5RM 5RM -10 lb. x 5 5RM -15 lb. x 6 IIa. Pull up AHAP x 5 x 3 sets IIb. Weighted plank 90/50 lb. x 30-45 sec x 3 sets Conditioning 12 minute AMRAP 20 Walking lunges 20 Air squats 20 Pull ups 20 Push ups 20 Burpees 20 […]

  • March 28, 2017
  • 03.28.2017 Strength & Conditioning
  • Strength I. Bench press 5RM 5RM -10 lb. x 5 5RM -15 lb. x 6 IIa. Push press 5RM; -10 lb. x 6 x 2 sets IIb. Push ups max reps x 3 sets Conditioning 5-10-15-20-15-10-5 Toes-to-bar AKBS (70/44 lb.) Calorie row

  • March 27, 2017
  • 03.27.2017 Strength & Conditioning
  • Strength I Pause back squat 5RM 5RM – 10 lb. x 5 5RM – 15 lb. x 6 II. Good morning AHAP x 8 x 3 sets Conditioning 12 minutes EMOM 00:00 3 Clean & Jerk @ 80% 01:00 15 Wall ball shots (20/14 lb.) 02:00 5 Burpees 03:00 3 Clean & Jerk 04:00… etc.

  • March 26, 2017
  • 03.24.2017 Strength & Conditioning
  • Strength Box squat 5-5-5-5-5 Conditioning The Open 17.5 10 Rounds 9 Thrusters (95/65 lb.) 35 Double unders The Open 17.5 (Scaled) 10 Rounds 9 Thrusters (65/45 lb.) 35 Single unders

  • March 23, 2017
  • 03.23.2017 Strength & Conditioning
  • Strength I. Push press + Power jerk + Split jerk (3+2+1)RM -10 lb. x (3+2+1) x 3 sets II. Weighted push up AHAP x 5 x 3 sets Conditioning “Jackie” 1k Row 50 Thrusters (45/35 lb.) 30 Pull ups

  • March 22, 2017
  • 03.22.2017 Strength & Conditioning
  • Strength Front squat 4-4-4-4-4 Farmer lunge AHAP x 16 alternating steps x 3 sets Conditioning 3 Rounds 10 Clean & jerk 15 Pull ups 20 Wall ball shots Rx: 135/95 lb. Rx+: 185/125 lb., chest-to-bar

  • March 21, 2017
  • 03.21.2017 Strength & Conditioning
  • Strength I. 2-position Snatch Work to 1RM -10 lb. x 1 x 2 sets I. 2-position Clean + Jerk Work to (1+1)RM -10 lb. x (1+1) x 2 sets *Mid-thigh, below knee Conditioning 800 meter row 10 Thrusters (115/75 lb.) 10 Pull ups 10 KBS (53/35 lb.) 10 Cleans (115/75 lb.) 10 Goblet squats (53/35 […]

  • March 20, 2017