Medium Day Warmup KB Complex: 3 sets (2:00) Swing.5 + Clean.5 + Squat. 5 + Push Press.5 (L/R) Three Sets: Handstand See-Saw Press. 5/5 Lunge. 8/8 Pullup/Chinup. 5 Snatch. 1 min. – rest 1 min. – 1 min Renegade Rows … Continue reading →

Conditioning Station A: Double Row. 8 + Row. 5/5 Swing, Clean, Thruster. 5/5 Station B: Snatch. 10/10 Jump Back + Deadlift. 10 Station C: Double Swing. 8 + See-Saw Press. 5/5 Step-ups. 8/8 Extra (2 sets): Pushups Pullups and/or ring … Continue reading →

Conditioning Warmup + Three sets each, alternating (1:30 timer): Snatch + Push Press. 5/5 Split Squat. 10, 12, 15 Drop set, 3 times (2:00 timer): Swing. 10 + Swing. 10 + Goblet Squat. 10 Abs and pushups, alternating 4 sets … Continue reading →

Heavy Day Warmup Double KB Complexes (3 sets each, alternating 1:00): Double Swing. 5 + Squat. 5 Double Clean. 5 + See-Saw Press. 10 (5/5) Repeat: Handstand. 1 Double Press. 5 Chinup/Pullup Negative. 2 Single-Leg Deadlift. 5/5 One-Hand Swing. 7/7 … Continue reading →

Medium Day Warmup + Handstands KB Complex: 3 sets (1:30) Swing.5 + Clean.5 + Push Press.5 (L/R) Three Sets: 1/2 Kneeling Press. 8/8 Bulgarian Squat. 8/8 Ring Pulls. 8 Snatch. 1 min. – rest 1 min. – 1 min Abs … Continue reading →