BLOG

WarmupGo through the burgener snatch warmup with a pvc or empty barbell Then,3 sets of:3 Snatch pulls3 muscle snatch3 snatch balance Lift15:00 EMOM1 SnatchFirst 5 …

Warmup3 rounds:25m waiter’s carry/arm15 scap pushups30 double unders Workout5 Rounds for time:10 alternating dumbbell snatches10 dumbbell goblet reverse lunges (total)400m run Rx 45/30Rx+ 12 and …

Warmup3 sets of:3 press in split 3 tall jerks3 split jerks With an empty bar Then, spend 10:00 warming up your split jerk to 70% of …

WarmupGet all of your dumbbells set up and then do a few reps of stepovers and floor press.  Then, do a hang power clean warmup …

WarmupDo the kb warmup, then do: 2 sets of200m row:30 ring FLR Then do a few kb snatches and situps, and get ready to go! …

Warmup3 roundsmax hanging l-sit10 kip swings10 squat pressouts Workout9:00 AMRAP3,6,9 etcToes to barAir squats No Rx+, just go harder.  Finisher5 Rounds on the 5:00 Start5 …

Warmup15:00 of:50m sled drag up to workout weight5 deadlifts up to workout weight–pause at the knee on the way up and down30 DU:20 side plank/side …

Warmup2 rounds of:10 shoulder external rotations/arm:15 deep breathing in the bottom of an OHS10 kip swings Then do:2 rounds5 tempo ohs up to workout weight5 …

Warmup4 rounds20 double unders/double under practice2 high box jumps3 power cleans up to workout weight:20 arch hold Workout5 on the 5400m run5 Tall box jumps, …

Warmup3 rounds10 wallballs:10 tuck lever hold Then, go through a BMU progression WorkoutFor time with a 10:00 cap9-6-3BMU21-15-9Wallballs 20/14 to 10 feet Rx+ 30/20 pound …