Barbell Club A. Tall Power Jerk - 4x10 B. Jerk Dip Drive - 4x10 C. Power Jerk - 3x10 D. Strict Press - 3x10 Endurance Run WOD: A. For...

STRUCTURE "Pump Session" 100 Hammer Curls + Front Delt Raises + Skull-crushers *rest 3 mins then...* "Midline Madness" :30 on/:30 off...

POWER A1. DB/KB Crossbody Deadlift 4x10 per arm A2. DB Dead-bug 4x20 B1. DB Frog Pump 4x12 B2. DB Hang Clean and Jerk 4x6 per arm C....

Endurance "Gassers" 0-10,0-20,0-30,0-40,0-50yds *start on goal line, run to 10 yard line and back, then 20 yard line and back, 30 yard...

POWER - EMAIL COACH KENNY - BARBELL CLUB - A. Snatch Pull - 4x10 B. Tall Power Snatch - 4x8 C. Snatch Balance - 4x8 D. Snatch Start...

BARBELL CLUB A. Power Clean + Split Jerk - 5x(1+2) @80-85% B. Front Squat - 5x3 @80-85% C. Jerk Dips - 5x5 @90% of FS D. Pendlay Row -...

ENDURANCE "Griff" For time: 800m Run 400m Run (backwards) 800m Run 400m Run (backwards) In honor of USAF SSgt Travis L. Griffin, 28, who...

STRUCTURE Strength: 1-Arm Press 5 Sets x 8R/8L (Use Barbell, DB, or Sandbag) Conditioning: 10 Squat Jumps 5 Goblet/Odd Object Squats 10...

ENDURANCE 3 RFT: Run 400m Walking Lunges 200m - BARBELL CLUB A. Snatch High Pull - floor + hang, 4x(1+2) @55-65% B. Power Snatch - floor...

For a workout description, demo and coaching tips: https://youtu.be/2xs0FgRaVTE