Strength 5 Push Press x 5 sets (work up to a 5RM) – Superset 10x single-arm Dumbbell Press, each arm (Light weight) Conditioning Fireside Roast and Toast 3 setsAMRAP 3 Minutes75 Double Unders25 Wall Balls (20/14)Max Double Dumbbell Step Up and over (50s/35s)(24/20)– rest 1:00 between sets –Read More

Conditioning Gingerbread House Teams of 21000m Row100 GHD Sit Ups250’ Handstand Walk100 GHD Sit Ups1000m Row *Split all reps as desiredRead More

Skills 5 rounds of:-5 Strict Handstand Pushups against wall or 5 Handstand Pushups from Box + 30 second Handstand Hold -100 foot Farmers Carry [75/50] [two dumbbells] Conditioning Hot Cocoa 2 Sets (1 Set every 8 Minutes)30/24 Calorie Row600m Run30/24 Calorie RowRead More

STRENGTH 3 Position Snatch (High Hang, Below the Knee, Floor) 5×3 Conditioning Winter Wonderland 21-15-9Front Squat (135/95)Toes to Bar – At 14:00- 12-9-6Shoulder to Overhead (135/95)Bar Muscle UpRead More

Conditioning Ivan Drago 20-16-12-8-4Box Jump Overs (24”/20”)5-4-3-2-1Rope Climbs*50’ Dumbbell Front Rack Walking Lunge after each round (2×50/35Read More

Gymnastics Kipping Chest To Bar Pull-Up Ladder (NO Butterfly allowed)10-9-8-7-6-5-4-3-2-1 Unbroken each setIf you do not complete a set, you must repeat before moving to next set. Conditioning ““If He Dies, He Dies.” AMRAP 15 Minutes50’ Handstand Walk20 Wall Balls (20/14)5 Deadlifts (315/225)Read More

Strength Snatch Balance:1 x @85%1 x @90%1 x @95%1 x @95%+ Snatch:* Work up to 75-80% for the day, then perform 3 Perfect singles in that percentage range.* rest 60 seconds between sets * Conditioning Apollo Creed 2 Sets (1 Set every 7 Minutes)25/20 Calorie Row25 GHD Sit Up25/20 Calorie Row25 Toes to BarRead More

Strength Back Squat:2 x @80%2 x @85%2 x @90% 1 Power Clean + 1 Push Jerk x 2 sets * Work up to 85-90% and hit for 2 singles. Conditioning Rocky IV AMRAP 2 Minutes10 Ring Muscle UpsMax Double Unders-Rest 2 Minutes-AMRAP 2 Minutes15 Power Snatches (115/80)Max Burpee Over Bar-Rest 2 Minutes-AMRAP 2 Minutes10 Bar...Read More

Strength Clean & Jerk for load:– Work up to 75% for the day, then perform 3 singles at 65% of 1RM* rest 60 seconds between sets * Conditioning Open 14.4 aka WHOOPie Goldberg AMRAP 14 Minutes60 Calorie row50 Toes to bar40 Wall Balls (20/14)30 Power Cleans (135/95)20 Muscle UpsRead More

Strength Snatch:* Work up to 75% for the day, then perform 3 singles at 65% 1RM* rest 60 seconds between sets * Conditioning Sweet Potato Casserole 4 Sets (1 Set Every 6:00)21/17 Calorie Row11 Burpee Box Jump Overs (24/20)15/12 Calorie Row 11 Burpee Box Jump Overs (24/20)9/7 Calorie RowRead More