Intensity – Heavy 1. Warmup + Arm Bars 2. Repeat: Band Presses/KB Presses x 3/3 Chinup/Pullups x 3 Squats x 5 Swings x 10 3. Single-Hand Swing Pyramid from 7/7 – 10/10 (7 sets on a 1:00 timer)

Intensity – Medium 1. Warmup + Arm Bars 2. Double Kettlebell Complex on a 1:30 timer (5 reps each, 4 sets) Swing + Clean + Push Press + Squat 3. Repeat: Snatch. 15/15 Ring Pulls. 8 or Negative Pullups. 3 … Continue reading →

Light + High Volume 3 stations, 3 sets each exercise, alternating. 1:30 timer. Station A: Double Clean. 10 + See-Saw Press. 5/5 Split Squat. 10/10, 12/12, 15/15 Station B: Swing. 10 + Swing. 10 Snatch or High Pull. 10/10 – … Continue reading →

Conditioning 1. Warmup + Ext. Warmup (no lunges) 2. Technique: Dead (off the floor) Snatch. 5/5 x 2 3. Snatch – 12 reps each minute x 10 (alternate L/R sets) 4. Chain – 5 reps each chain – 3 sets … Continue reading →

Intensity – Heavy 1. Warmup + Arm Bars 2. Repeat: Double Power Clean x 5 Chinup/Pullup x 5 Double Press x 5 Squat x 5 3. Single-Hand Swing x 8/8 (7 sets on a 1:00 timer)