Dew It Fitness – Clean and Jerk Clinic Introduction – The Olympic lifts are undoubtedly some of the most difficult and complicated movements you will perform in the gym. We created this blog post as a resource for you. It is meant to help you understand and improve... READ MORE

  Intermediate Strength: One arm row – 5 x 5 @ 65% Muscular Endurance: 4 Rounds – 250 ft Farmer carry 25 sec handstand hold 8 Bulgarian split squat Metabolic conditioning: 4 Rounds – 10 Box jump 10 Toe touches 10 Pushups Beginner Strength: One arm row – 5 x 5 @ 65% Muscular... READ MORE

  Intermediate Strength: Power snatch – 7 x 3 @ 80 – 85% Snatch pull – 3 x 5 (Same weight as above) ME / Metcon: Fran – 21-15-9 Thruster Pullup Core: 4 Sets – 30 Sec plank 30 Sec rest Beginner Strength: Hang power snatch – 7 x 3 @ 80 – 85% Snatch pull – 3 x 5... READ MORE

  Intermediate Strength: Deadlift – 7 x 3 @ 80 – 85% ME / Metcon: Partner workout – With one partner working at a time, complete as many rounds as possible in 30 minutes of the following: 100 Wall ball 100 Kettlebell swing Beginner Strength: Deadlift – 7 x 3 @ 80... READ MORE

    Intermediate Strength: Press – 6 x 4 @ 75% Muscular Endurance: 20 Turkish get ups Metabolic conditioning: 3 Rounds – 75 Jump rope 30 Squats 20 Burpees Beginner Strength: Press – 6 x 4 @ 75% Muscular Endurance: 30 Half Turkish get ups Metabolic conditioning: 3 Rounds... READ MORE

  Intermediate Strength: Squat clean – 5 x 5 ME / Metcon: 3 Rounds – One minute at each of the following stations: Thrusters Supinated pull-ups Lunges Triceps push-ups * The goal is to accumulate as many reps as possible throughout each round. Core: Accumulate 2 min 30 sec... READ MORE

  Intermediate Strength: Front squat – 8 x 2 Muscular Endurance: EMOM for 12 minutes – 6 Power cleans 6 Pullups Metabolic Conditioning: 5 Rounds – 15 Squat thrust 20 Weighted sit-up Beginner Strength: Front squat – 6 x 4 Muscular Endurance: EMOM for 12 minutes – 6 High pulls... READ MORE

  Intermediate Strength: Floor press – 4 x 8 Muscular Endurance: 4 Rounds– 10 Step – ups @2111 10 Barbell rows @ 2111 10 Dips @ 2111 Metabolic Conditioning: 3 Rounds with battle ropes – Hip toss with jumping lunge x 30 Sec Spirals (15 outward, 15 inward) x 30 Sec Stage coach... READ MORE

  Intermediate Strength: Snatch complex – 4 x 3 Snatch to bottom hold Snatch balance High hang snatch ME / Metcon: Chipper – 50 Jump rope 40 Push press 50 Jump rope 40 Kettlebell crossover 50 Jump rope 40 Goblet squat 50 Jump rope 40 Wall ball 50 Jump rope 40 Mountain... READ MORE

  Intermediate Strength: Overhead Lunge – 6 x 4 Muscular Endurance: 4 Rounds– 8 Weighted Pushups 8 Pullups 45 Second plank Metabolic Conditioning: 21 – 15 -9 Kettlebell swing Box jump Beginner Strength: Barbell Lunge – 6 x 4 Muscular Endurance: 4 Rounds– 8 Strict Pushup... READ MORE