Session 1

1. Stability

One-Legged Deadlifts
5 Sets of 5 on Each Side

*The priority is Technique instead of weight

2. Oly

2.1

Power Cleans
8 Sets of 3 (55%-80% = 95-140+)

2.2

Snatch Pull
10 x 1 (100%=135)

Session 2

1. Strength

Back Squat Squat to Box
1 Set of 6 (40%=105)
1 Set of 6 (55%=135)
1 Set of 12 (65%=155)
1 Set of 12 (60%=145)
1 Set of 12 (55%=135)

*Squat to about a 16" box or lower (You can stack about 5 bumper plates up, if there is no 16" box)

2. Accessory

3 Hard Sets
Hip Thrusts (50% of a Back Squat = 115)

*Hard Set Today is 1-2 RIR

Read More

Session 1

1. Skill

5 Minutes of Play:
Ice Cream Makers
1. Rings: Tuck
2. Rings: Split Tuck
3. Bar: Tuck
4. Bar: Split Tuck
5. Rings: Full
6. Bar: Full

*Start with rings and with the tuck position. It takes some time to get the feel. Most people don't progress past the Tuck on Rings on Day 1. Move on when you can do sets of 5 reps at a level.

2. MetCon

20-Minute AMRAP FIT
5 Pull-ups
10 Push-ups
15 Air Squats
20 Sit-ups

Session 2

1. Accessory

1.1

3 x Hard* Sets
Double DB Decline Bench Press

*1-2 RIR
**Your first set should be between 8 and 15 reps. Adjust weights as needed.

1.2

3 x Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Double DB Bent-over Rows

*1-2 RIR
**Your first set should be between 8 and 15 reps. Adjust weights as needed.

Read More

Session 1

1. Stability

Double DB Front Rack Y-Balance (15s)
Work through twice in each position with a 5 second hold at your lowest, best position.

2. Oly

2.1

Power Snatch
8 Sets of 3 (55%-80% = 75-100+)

2.2

Clean Pull
10 x 1 (100%=185)

Session 2

1. MetCon

24-18-12-6 Reps FIT
Double Unders
One-arm KB Swings (Medium KB=35)*
Lateral Burpees

*Alternate arms half-way through.

2. Accessory

2 x Hard* Sets
Double KB Farmer Carry Walking Lunges (2 x 45s)

*2 RIR. Your First Set should be between 20 and 30 reps.

Read More

Session 1

1. Stability

Strict Press with Foot on Box
5 Sets of 5 on Each Side

*The priority is Technique instead of weight. Make sure your glute is flexed.

2. MetCon

3 Rounds FIT
2-Minute Ski Erg for Cals
2-Minute AMRAP DB Turkish Get-ups (25)*
2-Minute Row for Cals
2-Minute Rest

*Do one side for 1-minute and then the other side for the second minute.

Session 2

1. Accessory

2.1

Wide-Grip* Bench Press
1 Set of 6 (40%=65)
1 Set of 6 (55%=90)
1 Set of 12 (65%=105)
1 Set of 12 (60%=100)
1 Set of 12 (55%=90)

*Only grip about an inch wider than usual.

2.2

3 x Hard* Super Sets
a. Straight Bar Dips
b. EZ Bar Bicep Curls
c. Russian Twists

*1-2 RIR

Read More

Session 1

1. MetCon

3 Rounds FIT
400m Bumper Plate Carry (25)*
10 Toes-to-bars
10 Push-ups
50 Double Unders

*You can carry the bumper plate any way (on your shoulders or back, bear hug, at your side, etc.), but cannot use the holes for grip.

Read More