Strength 3 Clean x 4 Sets @Anywhere from 70-85% Conditioning Little Giants For Time:40/30 Calorie Row (OR 400m Run)40 Hang Dumbbell Squat Clean (50/35)80 Push-Ups40 Hang Dumbbell Squat Clean (50/35)40/30 Calorie Row (OR 400m Run)Read More

Strength Split Jerk:– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15%  Back Squat:– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% Conditioning Remember the Titans For time:75 Toes to bar*Every 2 Minute on the Minute12/10 Calorie Echo Bike. Start...Read More

Skills 3 rounds for Quality: 3 reps of 3 second tempo Strict Handstand Push Up on way down[1 count on way up]immediately into3 reps of 5 second tempo Strict Handstand Push Up on way up[1 count on way down] *Scaled: Use box for tempo work—rest 2min between sets– After resting a full 2 minutes Complete...Read More

Strength Snatch:Perform 5 singles within 90-95% of 1RM Snatch Clean & Jerk:Perform 5 singles within 90-95% of 1RM Clean and Jerk Conditioning José Altuve 3 Rounds75 Double Unders50ft Handstand Walk10 Dumbbell Overhead Squat R Arm (50/35)10 Dumbbell Overhead Squat L Arm (50/35)Read More

Skills 3 rounds for Quality: 3 reps of 3 second tempo Strict Toes to Bar on way up[1 count on the way down]–Immediately into–3 reps of 3 second tempo Strict Toes to Bar on way down[1 count on the way up] —rest 2 minutes between sets— After resting a full 2 minutes: Complete 3 max...Read More

Strength 5 Deadlift x 5 sets @70-75%of 1RM Deadlift * Rest as needed between sets * Conditioning Ronald Acuna Jr. 50-40-30-20-10Calorie Echo BikeRead More

Strength Push Jerk:– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM.Back Squat:– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM. Conditioning Atlanta Braves  AMRAP 4 Minutes9 Burpee Muscle ups21 Overhead Squats...Read More

Strength Snatch: Perform 10 singles within 90-95% of 1RM Snatch Clean & Jerk:Perform 10 singles within 90-95% of 1RM Clean and Jerk Conditioning Eeyore FULL SEND FRIDAY90 Wall Ball (20/14)30 Toes to Bar30 Chest to bar Pull-ups30 Deadlift (315/225)Read More

Skills 3 sets @25%–rest 30 seconds between sets-—rest 90 seconds–2 sets @30%–rest 30 seconds between sets-—rest 90 seconds–1 sets @35% —rest 2 minutes —Accumulate 50% of kipping Handstand Push Up from your one minute max test on week1 Conditioning Piglet Teams of 2800m Sandbag Run (50/35)40 Muscle Ups 40 Front Squats (185/125)800m Sandbag Run (50/35)Read More

Conditioning Tigger 50 Burpee Box Jump Overs (24/20)40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)50 GHD Sit-Ups25 Bar Muscle-Ups50 GHD Sit-Ups40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)50 Burpee Box Jump Overs (24/20)Read More