Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk 5/5/3 + 1 @ 40/50/60% 1 RM 5/3/1+ @ 75/85/95% 1RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side more »

Warmup: ROM drills, dynamic stretches, 10 PVC clean pulls, 10 Front squats, 5 jerks Strength: Clean + Jerk 5/5/3 @ 40/50/60% 1 RM 3/3/3+ @ 70/80/90% 1 RM WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups, or ring rows 10 Knees to Elbows 15 Hand release pushups 20 Back more »

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 200m easy pace run, 20 jumping squats Skills: Practice 5-10 of each with bar: clean pulls, hang power clean, front squat, hang clean, jerk Strength: Clean + 1 Jerk Warmup: 5/5/3 @ 40/50/60 % 1RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 15 min AMRAP 30 Double Unders more »

Warmup: ROM drills, dynamic stretches, 10 PVC clean pulls, 10 Front squats Strength: De-load Squat Clean + Jerk 5/5/5@ 40/50/60% 1 RM WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks Cooldown: roll more »

Warmup: ROM, 10 jumping squats, 10 clean pulls, 10 front squats, 5 split jerks Strength:  Clean & Jerk Warmup: 5/5/3/@ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD:  2 Rounds For time 50 Double Unders 10 Front Squat 10 Push Press 400m Run 10 Power Clean 10 Push Jerk 50 Double Unders *Use more »

Warmup:  ROM, with PVC: 10 Clean Pulls, 10 hang power cleans, 10 squat cleans + jerk, 10 thrusters Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/5/5+ @ 65/75/85% 1RM WOD: Thruster Ladder Every 30 seconds, perform 1 Thruster.  Start with the bar and add 5# each round. Once the weight is too more »

Warmup: ROM Drills Junkyard dog 15 Front Squats 15 Behind the head Jerk Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 min AMRAP 5 Front Squats 5 pull-ups 5 V-ups Work on skills. Roll out and stretch.

Warmup:  ROM drills, max strict pull-ups or 25 ring rows, 25 push ups, 25 situps, Burgener Warmup, With bar: 10 Clean Pulls, 10 Front Squats Strength: Clean + Jerk Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 3 min row more »

Warmup:  ROM drills, 10 Clean Deadlifts, 10 Clean Pulls, 5 Jerks all with bar Strength:  Clean + Jerk , deload Work: 5/5/5 @ 40/50/60% 1RM WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 Ring Dips Cooldown:  banded shoulder and hip stretches, roll out