STRENGTH Above Knee + Clean + Jerk2 Clean From Above the Knee + 1 Clean + 1 Jerk x 2 sets @ 73% 1RM Clean1 Clean From Above the Knee + 1 Clean + 1 Jerk 3 sets @78% 1RM Clean CONDITIONING Flame Thrower100 Wall Balls (20/14)75 Toes to bar50 Wall Balls (20/14)25 Bar Muscle...Read More

STRENGTH Back Squat4 Back Squats x 5 sets @ 70% of 1RM CONDITIONING Bounty Hunter6 Sets:25’ Handstand Walk Row 250m25’ Handstand Walk-rest 1:1 b/t sets-Read More

SKILL Ring Muscle Up 5x (2-4) Strict Ring MURest 1min between sets-then-5x (4-6) Kipping Ring MURest 1min between sets *modify for your skill set CONDITIONING The Book of BobaAMRAP 8 Minutes80 Double Unders8 Power Clean and Jerks (135/95)Read More

TECHNIQUE 5 sets of 3 Pause Front Squats*3 Second Pause in the bottom**This should not exceed 65% of 1RM Front Squat CONDITIONING Open 20.430 Box Jumps (24”/20”)15 Clean and Jerks (95/65)30 Box Jumps (24”/20”)15 Clean and Jerks (135/85)30 Box Jumps (24”/20”)10 Clean and Jerks (185/115)30 Pistols10 Clean and Jerks (225/145)30 Pistols5 Clean and Jerks (275/175)30...Read More

TECHNIQUE 3×1 Snatch – working for perfection1 Snatch – Rest :101 Snatch – Rest :101 Snatch – Rest 2:00-Repeat for 3 sets- @60 – 75% 1RM CONDITIONING Victoria Falls (edit JW)4 Rounds:12 DB Snatch (50/35)30′ HSW (sub 3 Wall Walks)-Rest 3:00- RepeatRead More

STRENGTH 1 Power Clean + 1 Jerk x 4 sets @55% of 1RM1 Power Clean + 1 Jerk x 1 set @60% of 1RM CONDITIONING Ghost6 Rounds:1 Minute Max Calorie Row1 Minute Max Burpees1 Minute Max Double Unders-Rest 1 Minute WELLNESS WEDNESDAY Hydration is incredibly important, even in the winter months. Aim to drink 60-80oz...Read More

SKILL Ring Muscle Up skill -OR- modification for your skill set; building strength4 Strict Ring Muscle Ups– rest 15 seconds —40% of 3 minute test of your Kipping Ring Muscle Up from week one–rest 90 seconds — 3 Strict Ring Muscle Ups– rest 15 seconds —30% of 3 minute test of your Kipping Ring Muscle...Read More

Strength Deadlift 1×10Every min (10 minutes) 1 Deadlift Conditioning Grand Canyon (JW)3 Rounds15/12 cal bike15-18-21 TTB-Rest 3 Min- 3 Rounds15/12 cal bike12-15-18 power snatch 75/55Read More

STRENGTH 5 Back Squats x 5 sets @ 75% of 1RM CONDITIONING 19.3For Time:• 200-ft. dumbbell overhead walking lunge• 50 dumbbell box step-ups• 50 strict handstand push-ups• 200-ft handstand walk M 50-lb. dumbbell / 24-in. boxW 35-lb. dumbbell / 20-in. boxRead More

STRENGTH 1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @70% of 1RM1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @75% of 1RM CONDITIONING “Echo”3 Rounds28 Wall Balls (20/14)14 GHD-Rest 5 Minutes-3 Rounds21 Burpee to 6” target14 GHDRead More