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

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

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

Touch-and-Go Power Cleans (Pause in Catch Position)
8 Sets of 3 (55%-80% = 95-140-ish)

2.2

Snatch Pull
5 x 2 (95%=130)

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 (60%=145)

*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 (45% of a Back Squat = 105)

*Hard Set Today is 2-3 RIR

Read More

Session 1

1. MetCon

5 Rounds FIT
30 Calorie Row
10 Toes-to-bars
5 Push Jerks (55%=95)

Session 2

1. Accessory

1.1

3 x Hard* Sets
Double DB Decline Bench Press

*2-3 RIR
**Your first set should be between 8 and 15 reps. Adjust weights as needed.

1.2

3 x Super Sets
a. Double Dumbbell Chest Flys
b. Double DB Bent-over Rows
c. Weighted AbMat Sit-ups

*2-3 RIR
**Your first set should be between 8 and 15 reps. Adjust weights as needed.

Read More

Session 1

1. Stability

Y-Balance Holding a Medicine Ball on Shoulder (14)
Work through twice in each position with a 5 second hold at your lowest, best position.

2. Oly

2.1

Power Snatch (Pause in Catch Position)
8 Sets of 3 (55%-80% = 75-100-ish)

2.2

Clean Pull
5 x 2 (95%=175)

Session 2

1. MetCon

3 Rounds FIT
15 Thrusters (50%=75)
15 Cals on Ski Erg

2. Accessory

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

*2-3 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

21-15-9 Reps FIT
Pull-ups
Assault Bike

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 (60%=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

*2-3 RIR

Read More

Session 1

1. MetCon

3 Rounds FIT
300m Run
100m Walk
400m Run
200m Double DB Farmer's Carry (Medium DBs=25s)
30 Double Unders

Read More