Week 6.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean Deadlift, clean pull, muscle clean, power clean, deep power clean, squat clean 3x3,3,3,3,3,3 E2MO2M   2 position power or squat clean and Jerk 6x2+1 -for quality... [Read more]

Week 5.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean Deadlift, clean pull, muscle clean, power clean, deep power clean, squat clean 3x3,3,3,3,3,3 E3MO3M 2 position power or squat clean and Jerk 5x2+1 -for quality... [Read more]

Week 4.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean bar warm-up Muscle clean, High pull, Power Clean, front squats, Full Clean 5x3,3,3,3,3 E3MO3M   2 position power or squat clean and Jerk 5x1+1 -for... [Read more]

Week 3. It's a good week this one. Tie your shoelaces tight you're going need it.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean bar warm-up Muscle clean, High pull, Power Clean, front squats, Full... [Read more]

Week 2 testing week. Testing week is with you check out the program choose your battle and put some numbers down.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean bar warm-up "TEST" BB complex. 20mins... [Read more]

Week 1 of our new training. We are going to get back into the groove with a “bedding" in week.  The testing in this phase will happen in week 2 (12th) you'll be doing a 3min max distance test, shifting some tin on a barbell complex and your WOD will be an old-school CF classic “fight gone bad”.  Our strength... [Read more]

Week 11.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A Front Squats - 8x5,3,1,5,3,1,1,1   B Front squats and Back squats 2x2+4 @80%A   12mins For quality 3xweighted pull-ups @60X0 3x Pistol squats @3100... [Read more]

Week 10.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A Front Squats - 8x5,3,1,5,3,1,1,1   B Front squats and Back squats 2x2+4 @80%A   10mins For quality 3x Pull-ups -weight 3x Box jumps -height... [Read more]

Week 9.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A  Front Squats - 8x5,3,1,5,3,1,1,1   B Front squats and Back squats 2x3+6 @75%A   Ladder  For quality for 10min 2x MU/pull-ups 2elx Pistol squats... [Read more]