Strength: Jerk (Behind the Neck) – 5 x 1   Conditioning: 21-15-9 Handstand Pushups Pullups  Read 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 Sit-Ups 40 Walking Lunges (Front Rack) (135/95) 30 Shoulder to Overhead (Press, Push Press, or Push Jerk) (135/95) 20 Hand Stand Push-Ups * 15 Minute Time CapRead more

This Week's Mobility Strength/Conditioning: Hopper Friday!Read more

This Week's Mobility Strength: 7 x 1 3-Position Clean + 1 Jerk @ Heavy As Possible * Rest 60 Seconds Between Working Sets ** Position #1 – Low Hang 2" off the Floor. ** Position #2 – Just Above The Knees. ** Position #3 – Hi-Hang – Mid Thigh. *** All Sets Should Be Done Without Dropping The Bar. **** The Jerk is Performed After the Hi-Hang. Conditioning: For Time: 7 Rope Climbs 15' 14 Thrusters (115/75) 25 Hand Release Push-Ups 5 Rope Climbs 15' 10 Thrusters (115/75) 25 Hand Release Push-Ups 3 Rope Climbs 15' 6 Thrusters (115/75) 25 Hand Release Push-Ups * 25 Minute Time CapRead more