Strength Push Press + Pause Push Jerk:02 pause in catch3x (2+1) @ 70-75% of P Press2x (1+1) @ 70-75% of P PressRest :60-:90 between MetCon Glory Road 5 Rounds200m Run or 24/18 Cal Row200′ Sandbag or Farmer CarryRest 2:00 between roundsSandbag 150/100 Farmer Carry 70s/50sRead more

Strength Tempo Pause B Squat:03 down, :02 pause5x 5 building each set MetCon Rocky IV AMRAP 2020/16 Cal Row10 Burpee Box Overs (24/20)Rest :30 between roundsRead more

Strength 3 Position SnatchHi Hang- Hang- Floor5 Sets building up from 65% MetCon DodgeBall (Cap 20:00)21-15-9 Double DB F Squat (50s/35s)12-9-6 Burpee Pull-UpsDirectly into72 Alternating DB Snatch (50/35)Read more

Strength Front Squat + Jerk5 Sets (1+1) building each setSuggested weights- 65, 70, 75, 80 and 85% of 1RM Jerk MetCon “Flash”AMRAP 550 DUs12 Deadlift (155/105)Rest 2:00AMRAP 550 DUs9 Hang P Clean (155/105)Rest 2:00AMRAP 550 DUs6 Shoulder to Overhead (155/105)Read more

Active Recovery – ATHLETES CHOICE Mayhem Bodybuilding 4 Sets (must be unbroken)4-8-12Strict Press (75/55)Strict Pull-Ups***rest 1:1 between sets 4 Supersets12 DB Bench Press (moderate weight)12 Pendlay Rows (clean grip)(moderate weight) 6 Supersets15 Push-Ups15 Pendlay Rows (snatch grip)(light weight) Running Intervals Part 1-2 Sets1000m Run (moderate pace), 2:00 rest1000m Run (easy pace), 2:00 rest Part 2-4x 100m Sprints, 1:00 rest betweenRead more