CONDITIONING Pyramid Double HelenBike 80/65 cal63 kettlebell swing (53/35)36 pull-upsBike 55/45 cal42 kettlebell swings (53/35)24 pull-upsBike 25/20 cal21 kettlebell swings (53/35)12 pull-upsRead More

SKILL Ring Muscle Up Skill Session-modification- movement strength building3 rounds each:Unbroken max effort Strict Ring Muscle Ups— rest 60 seconds between sets— REST 3 MINUTES 4 rounds each:unbroken max effort Kipping Ring Muscle Ups— rest 60 seconds between sets— CONDITIONING Kingpin100 Double Unders20 Thrusters (95/65)-rest 4:00-90 Double Unders18 Thrusters (95/65)-rest 4:00-80 Double Unders16 Thrusters (95/65)-rest...Read More

CONDITIONING Hawkeye5 Sets:15/12 Calorie Row15 Box Jumps (24”/20”)15 Deadlifts (225/155)-rest 1:1 b/t sets- ACCESSORY Ring of FireRead More

Strength 3 Front Squats x 10 sets @ 78% of 1RM Front Squat Conditioning Doc Ock 5 Rounds25′ Handstand Walk11 Deadlift (225/155)25′ Handstand Walk7 Bar Muscle UpsRead More

Conditioning Aunt May 2 rounds400m Run (resting partner must perform 75 double under prior to every switch)12 Rope Climbs (Split)400m Run (resting partner must perform 75 double under prior to every switch)18 Overhead Squats (185/125) (Split)Read More

Strength 3 Position Cleans + Jerk (Above knee, Below Knee, 1” off floor) 4×4 Conditioning Green Goblin 3 Sets (1 Set every 5 minutes)50 Wall Balls (20/14)25/20 Calorie RowRead More

Strength 5 Back Squats x 5 sets @ 70% of 1RM Conditioning No Way Home AMRAP 2 Minutes12/10 Calorie Row100 Burpee Box Jump Overs (24”/20”)-Rest 1 minutes between sets-* Continue with 2 mins on/1 min off until 100 Burpee Box Jump Overs are completed.Read More

Strength 3 Position Snatch (High hang + Below the Knee + 1” off the floor) 5×3 Conditioning Spiderman 2 Sets3 Rounds15 Toes to bar3 Squat Cleans (205/135)-Rest 1:1 b/t sets-Read More

Skills Test day: WRITE DOWN YOUR NUMBERS retest at end. Max Effort: 3 minutes of Wall Walks Conditioning Moses’s Mustache 3 Rounds for Time12 Chest-to-Bar Pull-Ups9 Burpees to bar6 Front Squats (185/125) -Rest 5:00 – For Time:36 Chest to Bar27 Burpees to bar18 Front Squats (185/125)Read More

Conditioning Daniel in the Lion’s Den 4 rounds7 min EMOMMin 1: 15/12 Calorie RowMin 2: 15 Kettlebell Swings (53/35)Min 3: 15/12 Calorie Bike Min 4: 15 GHD SIt UpsMin 5: 200m RunMin 6: 5 DBall over Shoulder (150/100)Min 7: Rest 1:00Read More