A. 3sets: -15-25sec SA Hang (fx: 30sec Supinated Grip Hang) -5/arm KB Windmill -6/side SA Staggered Stance DL (use kettbell) -10sec MAX EFFORT Air Bike B. Clean and Jerk Build to 1RM for the day. – Alternative for Fx athletes: EMOM, 12 min: 1 C&J + 5 KbS C. FT: 21-15-9 Deadlift @ 135/93, 155/103, […]

A. 15 Min EMOM: – Min 1: Accum :30 L-Sit Hold (Fx: tuck knee hold) from dip station (Fx/Rx) or Rings (RTG) – Min 2: Accum :20 Reverse Tuck Lever Hold (Fx: front tuck lever hold) – Min 3: 6 Goblet hold Cossack Squats/Leg; B. 5 min rest C. 15 Min EMOM: – Min 1: […]

A. FT: – 400m run – 18 Burpee – 1 Rope Climb (fx: 3 FE Supine Rope Climb, rtg: legless @ 15′) – 400m run – 15 Burpee – 1 Rope Climb – 400m run – 12 Burpee – 1 Rope Climb – 400m run – 9 Burpee – 1 Rope Climb – 400m Run […]

A. Power Snatch.Snatch Balance.OHS x 1.1.1 Build tough complex in 15min B. 16min EMOM – Min 1: 8 HSPU (rtg: 6-8 strict HSPU) + 6 T2B – Min 2: 6 Burpee Over DB + 8 DB snatch – Min 3: 6 Burpee Box Jump + 8 DB Thruster @ fx: 25/15, rx/rtg: 35/20 – Min […]

A. Back Squat Build to 1RM for the Day – Alternative for Fx Athletes: 5.4.3.2.1 Back Squat Progression. GOAL: get comfortable working with a heavy weight; practice a BB Dump. B. 10min EMOM 1 Squat Snatch @ 65-85% Build based on feel. No misses. FX: Muscle snatch. Snatch balance. OHS. 1.1.1 C. 8 Min Max […]

A1. 3.2.1.3.2.1 Back Squat. 2nd wave heavier than 1st. B1. EMOTM, 8 Min: – 3-Pos. Snatch Hi Pull + Squat Snatch (1.2) C1. Every :40, on the :40, 14 rounds: – THIS Min: 3 Snatch @ 55% – THAT Min: 3 Burpees + 3 OHS @ 55%. RTG: 5 burpees.

A1. 15min EMOM: 1 – :20 Front Tuck Lever Hold (Fx: wtd or BW scapular pull up hold) 2 – 4-6 Strict Dips (RTG: 2x Ring MU + Ring Dips (1.2) 3 – 16 Russian KbS @ 16/12, 24/16, 32/24 B1. 5 Min Rest: C1. 15 Min EMOM: 1 – Strict Pull-Ups 2.1.1.1 2 – […]

A1. 5 x 5 Deadlift @ 82.5%. (A little heavier than 9/6 as form allows.) B1. 3 Rounds @ 85% – 10 Box-Jump – 20/16 Cals on AB; – 30 WB – 50 DU – :90 sec Rest GOAL: Steady, consistent work at 85-87%, with roughly a 4:1 work-to-rest ratio. Scale rep scheme for each […]

A1. 3.2.1.3.2.1. Front Squat. Start @ heaviest set used week prior; 2nd wave heavier than 1st. B1. EMOTM, 8 Min: Clean Hi-Pull + Squat Clean (1.2). Build as form allows while pulling body under the bar. Perfect reps; no misses. Start @ no more than 50%. THIS IS FOR SKILL. C1. Every :40 on the […]

A1. 4.3.2.4.3.2 Bench Press. 1st Wave: 82.5%, 85%, 90%; 2nd wave heavier than 1st. A2. 6 x 4-6 Tempo Bent-over DB Row (20X2; heavy); Brace w/ opp. hand. A3. :30 L-Sit Hold from a dip pos. (Rx/RTG); knee tuck (FX) B1. 4 x 8-10 DB OH Lunge (8-10 / leg) B2. 4 x 8-10 Challenging […]