Skills Toes to Bar4 sets @20%–rest 30 seconds between sets–—rest 1 minute–3 sets @25%–rest 30 seconds between sets–—rest 1 minute–2 sets @30%—rest 2 minutes — Max effort hang on rig*Do not use grips for hang. Conditioning “Steve” 40-30-20-10Push UpsCalorie RowRead More

Strength Shoulder Press 3×63×6 tempo (4:0:3:0) = 4 second descent and 3 second ascent, no pause at top or bottom Conditioning “Blues Clues” 20-minute AMRAP8 Dumbbell Thrusters (2×50/35)12 Toes To Bar48 Double UndersRead More

Skills Max Effort Strict Handstand Push Up 1min–rest 2 min —Max Effort Kipping Handstand Push Up 1 min— rest 5min— Conditioning “Nuggs” 150 Wall Balls (20/14)300 Double Unders30 Muscle Ups*Partition as desiredRead More

Strength Clean & Jerk:Perform 10 singles within 80-90% of 1RM Snatch* Rest 60-90 seconds between sets * Conditioning “Chocolate Chunk Cookie” Partner WorkoutFor time:500m Row (both at the same time)100 GHD Sit Ups*one partner must hang from pull up bar for the other partner to perform work50 strict handstand push ups*one partner must Farmers hold...Read More

Skills 5 Minute AMRAP 10 DB Bench (50/35)50′ Handstand Walk 3 Minute Rest 5 Minute AMRAP 10 DB Bench (50/35)50″ Handstand Walk Conditioning “Truett Cathy” 4 sets (1 set every 3:00)10 Burpee Box Jump Overs (24”/20”)10 Overhead Squats (135/95)Read More

Skills Max effort kipping Toes to Bar 1 minute Strength 3 Snatch Balance3 Snatch Balance2 Snatch Balance2 Snatch Balance2 Snatch Balance2 Snatch Balance*Build to a heavy set of 2. Snatch 3×1 1 Snatch @80%1 Snatch @80%1 Snatch @80% Conditioning “Original Chicken Sandwich” For Time400m Run40/32 Calorie Echo Bike400m Run*GO FAST!Read More

Strength Back Squat:– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM. Shoulder Press:– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM. Conditioning Chick-fil-A ZELOS Games Workout 1For time:4-8-12-16-20Deadlifts (225/155)2-4-6-8-10Wall WalksRead More

Conditioning Jafar FULL SEND FRIDAY! 21-15-9Thrusters (95/65)Bar facing burpeesChest to bar pull-ups Strength Snatch: Perform 10 singles within 80-90% of 1RM Snatch Clean & Jerk:Perform 10 singles within 80-90% of 1RM Clean & Jerk Front Squat:– Establish a 5 RM for the day.Read More

Strength 3x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do 3 sets (9 reps = 1 set)2x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do 2 sets (6 reps = 1 set)1x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do...Read More

Strength Bench Press:1×10 Reps1×10 Reps1×8 Reps1×6 Reps * Rest as needed between sets, work up in weight * Conditioning “Genie” AMRAP 6 Minutes6 Wall Walks18 GHD SIt Ups-rest 1 Minute-AMRAP 6 Minutes18 Toes to Bar12 Strict handstand Push UpsRead More