Warm Up: 4 Rounds: Run 200m, 5x burpee, 10x sit up, stretch of your choice.
Strength: Front Squat: 10 Rounds, every 60 seconds perform 3 reps.
15 min AMRAP:
4 Clean thrusters (50%...
Warm Up: 3 rounds: 1 minute of single unders, 20 air squats, 30 sec of double unders, 10 push ups.
Strength: Work up to 1 RM clean.
WOD: "Barbara"
5 Rounds For Time...
Warm Up: 3 Rounds: 200m Run/Row, 5x military press, 5x push press, 5x push jerk, 5x jerk, stretch of your choice. Start off with the bar and increase the weight...
Warm Up: 100DU / 150 singles, Burgener Warm up (snatch grip) + skill transfer exercises
Strength: Work up to 1 RM snatch, Then back it down to 90% and perform 5...
Warm Up: Range of motion drills and myofascial release. Then, run 200m, 15x 1-arm KB swing left arm (16kg/12kg), run 200m, 15x KB swing right arm.
Strength: Work up to a 3...
Warm Up: 3 Rounds: 5x deadlift, 5x power clean, 5x front squat, 5x push press, 5x back squat, stretch or dynamic movement of your choice.
*Note: Start off light, and increase...
Warm Up: 4 Rounds: Run 200m, 5x burpee, 10x sit up, Skill transfer and mobility focus.
Strength: Work up to a 5 RM Overhead Squat.
W.O.D.: 5 Rounds of the following ...
Warm Up: 400m Run, then 10 min of skill work.
Strength: Work up to a 5 RM Strick Press
For time:
BUY IN = 20 Power cleans (60-70% of 1RM Power clean)
Four rounds:
12...
Warm Up: 3 Rounds (20#/20#/20#): Run 200m, 5x Front squat, 5x push press, 5x thruster, 5x pull up, stretch or dynamic movement of your choice.
Strength: Work up to 1 RM...
