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% = 95-145+)

2.2

Snatch Pull
10 x 1 (105%=140)

Session 2

1. Strength

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

*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 0-1 RIR

Read More

Session 1

1. MetCon

In 13 Minutes
From 0:00-3:00, AMRAP
10 Power Snatches (50%=75)
10 Calorie Row

———Rest 2 minutes———

From 5:00-8:00, AMRAP
10 Lateral Burpees Over Rower
10 Calorie Row

———Rest 2 minutes———

From 10:00-13:00, AMRAP
10 Push Presses (50%=75)
10 Calorie Row

Session 2

1. Accessory

1.1

3 x Hard* Super Sets
a. Double DB Decline Bench Press
b. DB-weighted Laying Knee Raises

*0-1 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
c. Weighted AbMat Sit-ups

*0-1 RIR
**Your first set should be between 8 and 15 reps. Adjust weights as needed.

Read More

Session 1

1. Stability

DB One-arm Overhead Y-Balance (25)
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% = 75-105+)

2.2

Clean Pull
10 x 1 (105%=195)

Session 2

1. MetCon

FIT
50 Double Unders
50 Wallballs (Heavy=20)
50 Double Unders
50 Medball Cleans

2. Accessory

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

*1 RIR

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

5 x 4-Minute Rounds
10 Box Jumps (High=24")
5 Hang Power Cleans
5 Push Jerks (55%=95)
Rest With Remaining Time in Each Round

Session 2

1. Accessory

2.1

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

*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

*0-1 RIR

Read More

Session 1

1. MetCon

For Time
30 Double DB Deadlifts (Heavy DBs=35s)
100m Double DB Farmer Carry
30 Burpees
100m Double DB Farmer Carry
800m Run
10 Double Dumbbell Burpee + Clean + Jerks
800m Run
100m Double DB Farmer Carry
30 Burpees
100m Double DB Farmer Carry
30 Double DB Deadlifts

Read More