1) 3 rounds not for time: 10' handstand walk or practice 10 x bounding box jumps (increase height or speed compared to last week) 20 GHD Sit Ups 2) 3- position snatch 4 sets @ 65% 1RM 3) 3 position clean 3 sets @ 60% 1RM 4) 8 rounds: 30 secs of work 60 sec rest Work will be Read more »

1) Back Squat 3 sets x 1 rep @ 97 - 105% 1RM Rest 2 min between each set. 2) On the min for 6 min complete: 3 x muscles ups or 2 weighted pull ups (80% 1RM) 2 x pistols total 3) Front Squat 3 sets x 1 rep @ 97 - 105% 1RM Rest 2 min Read more »

1) Snatch: 8 sets x 1.1.1 @ 75% - 85% 1 RM rest 2 min between sets 2) Squat Clean: 3 sets x 1.1.1 @ 80 - 85% rest 2 min between sets 3) Snatch Pulls 5 x 3 reps @ 110% 1RM snatch 4) 3 rounds of (choose your biggest weakness): A) Run 800m or Row 1,000m & Read more »

1) Dynamic Effort Back Squat: 10 sets x 2 reps @ 60% latest 1 RM. Complete each set on the minute. 2) Snatch Balance: 3 sets x 2 reps work up to a heavy weight and use the same weight for all sets rest 2 min b/t sets 3) On the min for 20 min complete: On the Read more »

"Helen Meets Grace" This is a TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together. HELEN consists of THREE rounds of: 400 meter run (both partners run together), 21 kettlebell swings (Rx 53/35#) and 12 pull-ups. Partners can tag-team in and out of the Read more »