RDL: 3 x 10 (3 sec eccentric/1 sec pause in the stretch) *Try to increase weight from last week Weighted Strict Pull-up: 3 x 5 *After each working set, do max reps with no weight For Time: Complete reps of 10-9-8-7-6-5-4-3-2-1 Hang Power Clean, 135/93 Toes 2 Bar *EOMOM 1 Rope ClimbRead More
15 Min Clock – From the 2023 Summer Slam Competition Run 1000m Establish a heavy complex in remaining time: 1 Snatch + 1 Hang Snatch + OHS 15 Min AMRAP 15 Drag Rope Double Unders (scale w/30 DU or 50 Singles) 10 Wall Ball Shots, 20/14 (12’/10′) 5 Burpee Chest 2 BarRead More
Front Squat Week 2: Every 2 Minutes 1×10@70% 1×8@75% 1×6@80 1x MAX Reps @65% (15+) Then…… 10 Rounds Bike or Ski Sprint 30 seconds Rest 30 secondsRead More
Olympic Lifting -Snatch Pull + Snatch: 5 x 1 @ 85%+ -10 MIN EMOM 1 Clean + 1 Front Squat ENDURANCE 16 MIN AMRAP 60 Double Unders 30 SA DB Thrusters 15 Toes 2 Rings 16 MIN AMRAP 1 mile run Then, complete the ladder for the remaining time: 1-2-3-4-5-6….. Sandbag G2OS Burpee over SandbagRead More
0:00-15:00 Heavy Power Clean and Jerk 17:00-37:00 Partner AMRAP 20 Minutes (you go, I go) 2 Ring Muscle Ups 4 HSPU 6 Power Clean and Jerks 165/113 100m Fireman Carry or Sandbag Carry after every 6 rounds (3 per person)Read More
RDL 3×10 (3 sec negative, 1 second pause) Weighted Strict Pullup 3×5 Then…… 5 Rounds 10 DB Bench or Floor Press-Moderate to Heavy Weight (2DBs) 10 Toes to Bar 2 Rope Climbs 18′Read More
