This Week's Mobility Strength: High Bar Back Squat 5 x 3 @ 80%1RM * Rest 60 Seconds Between Sets ** Quick Descent, 3 Second Pause at the Bottom, Bounce and Quick Back Up. Conditioning: For Time: 50 Double-Unders 30 Hand Stand Push-Ups 20 Toes 2 Bar 50 Double Unders 20 Hand Stand Push-Ups 15 Toes...Read More

This Week's Mobility Strength: Hang Snatch 7 x 1 * Rest 60 Seconds Between Working Sets ** Heavy As Possible Conditioning: 4 Rounds For Total Working Time of: 15 Hang Power Snatches (75/55) 10 Strict Ring Pull-Ups (Rings Touch Chest) 15 Burpees * Rest 1 Minute After Each Round * 16 Minute Time CapRead More

This Week's Mobility Strength: High Bar Back Squat 1 x 20 * Build Up To 1 Unbroken Set of 20. ** Go Heavier Than Previous Weeks. Conditioning: For Time: 50 Wall Balls (20/14) 50 Chest To Bar Pull-Ups 50 Pistols (Alternating) 50 Kettlebell Swings (70/50) * 15 Minute Time CapRead More

This Week's Mobility Strength: Part A) Deadlift 3 x 10 @ 70%1RM Part B) Floor Press 3 x 10 @ Heaviest Unbroken Possible * Rest 1 Minute Between Working Sets For Each Section. ** All Sets of Part A must be completed before moving to Part B. Conditioning: For Time: 100 Double Unders 50 Ab-Mat...Read More

This Week's Mobility Strength: High Bar Back Squat 5 x 2 @ 80% * Rest 60 Seconds Between Working Sets ** Quick Descent, 5 Second Pause in the Bottom, Bounce and Quick Back Up. Conditioning: 3 Rounds For Time of: Run 400m 7 Muscle-Ups 21 Kettlebell Swings * 20 Minute Time CapRead More

This Week's Mobility Strength: 3 Position Snatch * Heavy As Possible With Good Technique ** Rest 60 Seconds Between Working Sets *** Position #1 – Low Hang 2" From Ground, Position #2 – Just Above The Knees, Position #3 – Mid-Thigh. **** All Repetitions Should Be Done Without Dropping The Bar.   Conditioning: 10 Minute...Read More

This Week's Mobility Strength: High Bar Back Squat 1 x 20 * This should be (1) maximal set. ** Select a weight that all repetitions can be completed with. *** If performed last week, go heavier. **** Take time to build up to this (1) working set.   Conditioning: For Time: 9 Bar Muscle-Ups 18...Read More

This Week's Mobility Strength: Floor Press 7 x 3 * 3 Second Pause When Triceps Touch The Mat ** Heaviest Weight Possible *** Rest 90 Seconds Between Sets   Conditioning: "Elisabeth" For Time: 21-15-9 Power Cleans Ring DipsRead More

This Week's Mobility Strength: Every 40 Seconds For 4 Minutes: 2 (Touch and Go) Power Cleans + 1 Push Jerk @ 70%1RM Conditioning: With A Partner Complete 5 Rounds For Time Each of: Partner A) 20 Calorie Row Partner B) Max Effort Burpees (Rounds 1,3 & 5) Ab Mat Situps (Rounds 2 & 4) *...Read More

This Week's Mobility Strength: High Bar Back Squat 5 x 5 @ 75%1RM * Rest 60 Seconds Between Working Sets ** Quick Descent, Pause 3 Seconds in the Bottom, Bounce and Quick Back Up.   Conditioning: 3 Rounds for Time of: Run 400m 10 Thrusters (135/95) * 12 Minute Time CapRead More