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whiteboard A. 10 minutes to find a heavy front squat 2 min rest B. 10 minutes to find a heavy push press 2 min rest C. 10 minutes to find a heavy squat clean thruster

Out of respect for my coach that provides my programming for me, I am not going to post his work today. I will provide the HardNox whiteboard. I also will be more than happy to prescribe all of you with … Continue reading →

whiteboard For time 300m run 21 hang DB squat clean 300m run 15 hang DB squat clean 300m run 9 hang DB squat clean 300m run AW Part I A1. Weighted Pull-up Clusters; 2.2.2 reps x 4; rest 20 sec/rest … Continue reading →

Part I A. Push Jerk; 5 reps x 5; rest 2 minutes B1. TnG Deadlifts @ 275#; 10 unbroken reps x 5; rest 1 minutes B2. Handstand Push-ups; 10 reps for time x 5; rest 3 minutes Part II 5 … Continue reading →

Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading →

heavy athletics A. 12 min for a heavy 3 rep OHS B. 12 min for a heavy Snatch + low hang conditioning 5rft 50 dubz 15 OHS (95/65)

heavy athletics A. 3 position power clean + power jerk gymnastics capacity B. 20 sets of 5 unbroken c2b pull up for time conditioning C. 5 rounds for total time 15 Burpee to a target 20 wall ball (20/14) 1 … Continue reading →

A. 1K row (85%, last 250 PR pace) Rest 5 min B. For time 12-9-6-3 Thruster (95/65) TTB Rest 5 min C. 1K row (get it)

Today is an easy shit day. Spend time doing something aerobically that you enjoy and do not have to work for.

heavy athletics A. 12 min for a heavy 3 rep OHS B. 12 min for a heavy TnG 3 rep snatch conditioning AMRAP 10 10 squat cleans (105/75) 10 squat cleans (125/85) 10 squat cleans (145/95) 10 squat cleans (165/105) … Continue reading →