Warmup: ROM, dynamic stretches, Burgener Warmup, Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes of Jump Rope (Double Unders) 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m Then 10:00 5 Pullups 10 Pushups more »

Warmup:  ROM drills, dynamic stretches, 10 PVC wide grip press + behind the neck press + pass through, 25 Hand release pushups, 25 sit-ups, With bar:  10 Front squats, Clean Pulls, 5 Jerks Strength:  Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 to find a new 1RM WOD: 3 rounds for time 500m row 20 more »

Warmup: ROM, dynamic stretches, Junkyard dog, shoulder flexion stretches, calf stretches, 10x clean pulls 5x Each with PVC: push press, front squats, SOTS Press, hang power cleans, hang cleans, full cleans, jerk Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes of more »

Warmup:  ROM drills, dynamic stretches, Junkyard dog, 10 front squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar Strength:  Clean + Jerk Max Warm-up to 60%, then 1/1/1/1/1 to find a new 1 RM WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 push ups Cooldown: stretch calves, hip flexors, hamstrings more »

Warmup: ROM, dynamic stretches, 10 clean pulls, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 rep max WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (20/16″) 20 KB Figure 8’s 50m Bear crawls more »

Warmup:  ROM drills, Low Squat hold, Junkyard dog, 10 Clean Pulls, 10 Front Squats, 5 Jerks all with PVC or light bar Strength:  Clean + Jerk, Find new 1 RM for each lift Warmup for 5 minutes, then Find new 1 Rep Max – 1/1/1/1/1 WOD:  AMRAP in 15 min 6 Power Cleans (95-135#/65-95#) 12 more »

Warmup: ROM, Dynamic stretches, junkyard dog, PVC clean pulls, front squats, split jerks Strength: Clean + Jerk Warmup: 5/3 @ 40/60 % Work: 1/1/1/1/1 work up to a new 1RM WOD: Tabata – Pull-ups Rest 2 minutes Tabata – Push-ups Rest 2 minutes Tabata – Squats Cooldown: 25 knees to elbows in plank position. Roll more »

Warmup:  ROM drills, Low Squat hold, Junkyard dog, 10 Clean Pulls, 10 Front Squats, 5 Jerks all with PVC or light bar Strength:  Clean + Jerk, Find new 1 RM for each lift Warmup:  5/5/3 @ 40/50/60% Find new 1 Rep Max – 1/1/1/1/1 WOD:  AMRAP in 15 min 6 Squat Cleans (95-135#/65-95#) 12 GHD more »