Skills Kipping Toes To Bar 4 sets @25%-rest 30 seconds between sets-—rest 90 seconds–3 sets @30%-rest 30 seconds between sets-—rest 90 seconds–2 sets @35% —rest 2 minutes —Max effort PVC Forward Wrist Rolls w 5 lb plate Conditioning Christopher Robin AMRAP 3 Minutes3 Power Cleans (185/125)3 Wall Walks-rest 1:1-AMRAP 3 Minutes6 Power Cleans (155/105)3 Wall...Read More

Strength Push Jerk:– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM.Back Squat:– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM. Conditioning × Winnie the Pooh 2 Sets30/24 Calorie Row30 Thrusters (75/55)120...Read More

Conditioning The Ben Rogers FULL SEND FRIDAYFor time:800m Run50 Hang Power Cleans (115/75)600m Run30 Hang Power Cleans (155/105)400m Run10 Hang Power Cleans (185/125)Read More

Skills 4 Rounds On The 4 Minutes 2 Rope Climbs 100′ Handstand Walk Conditioning The Hash Slinging Slasher 4 Rounds20/16 Calorie Row20 Toes to bar50 Double UnderRead 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 The Krusty Krab 3 rounds20/16 Calorie Echo Bike100’ Dumbbell Front Rack Lunge (2×50/2×35)-OR-3 rounds20/16 Calorie Echo Bike15 Dumbbell Front Squats (2×50/2×35)Read More

Strength 4×5 1 Snatch Push Press + 5 Overhead Squat: Coditioning “Diane Bailey” 21-15-9Deadlifts (275/185)Strict Handstand Push UpsRead More

Strength Push Jerk:– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM.Back Squat:– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM. Conditioning SpongeBob Squarepants For time:20 Burpee Box Jump Overs (24″/20″)25/20 Calorie...Read More

Strength EMOM Snatch:Perform 10 singles within 50-60% of 1RM Snatch Rest 3 EMOM Clean & Jerk:Perform 10 singles within 50-60% of 1RM Clean and Jerk Conditioning “Shovel and Pail” 30 Back Rack Walking Lunge (115/80)20 Back Squats (115/80)50’ Handstand Walk-rest 1:00-30 Overhead Walking Lunge (115/80)20 Overhead Squats (115/80)50’ Handstand WalkRead More

Conditioning “The Spice Family” Partner Workout8 minute AMRAP4-8-12-16-20…Cal BikeBurpee Box Jump Over (24/20) -rest 2 minutes- 6 minute AMRAP4-8-12-16-20…Cal RowGHD SIt Ups -rest 2 minutes- AMRAP 4 minutes4-8-12-16-20…Burpee Over BarPower Cleans (185/125)Read More

Strength 6 Front Box Squat5 Front Box Squat4 Front Box Squat3 Front Box Squat2 Front Box Squat * Build to a moderate double** Should be at parallel Conditioning “Mailbox” 2 sets25 Wall Balls (20/14)20/16 Calorie Echo Bike15 Dumbbell Snatches (50/35)-Rest 3 Minutes b/t sets-Read More