Strength – 1 Snatch Push Press + 2 OHS + 3 Snatch Balance x 2 sets– 1 Snatch Push Press + 1 OHS + 2 Snatch Balance x 3 sets * Work up in weight each set Hang Squat Snatch:– Establish a 3 RM for the day. Then, perform a drop set at 10% and...Read More

Strength Push Press:– Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM. Back Squat:– Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM. Conditioning “Aladdin” For Time:500m Row100 Double Unders10 Power Cleans (135/95)15...Read More

Strength Back Squat:– Build to a 1RM for the day* rest as needed between sets * Conditioning “Harley Quinn” 10-20-30Toes to barHang Power Cleans (135/95)Bar Facing BurpeeRead More

Strength Shoulder Press:5 reps @ 80%3 reps @ 90%1 rep @ 95%5 reps @ 85%3 reps @ 95%1 rep @ 97%1 rep @ 100%1 rep @ 105%* Rest as needed between sets * Conditioning “King Shark” For Time:20-16-12-8-4Dumbbell Deadlifts (2x50s/35s)15-12-9-6-3Box Jumps (24”/20”)10-8-6-4-2Dumbbell Thrusters (2x50s/35s)Read More

Strength Deadlift:5 reps @ 80%3 reps @ 90%1 rep @ 95%5 reps @ 85%3 reps @ 95%1 rep @ 97%1 rep @ 100%1 rep @ 105% Conditioning “Peacemaker” For Time:50 Wall Balls (20/14)200ft Front Rack Dumbbell Lunge Walk (50s/35s)50 Wall Balls (20/14)Read More

Strength Bench Press for load:5 reps @ 80%3 reps @ 90%1 rep @ 95%5 reps @ 85%3 reps @ 95%1 rep @ 97%1 rep @ 100%1 rep @ 100%+* Rest as needed between sets * Conditioning “Bloodsport” 30/24 Calorie Row30 Power Snatches (155/105)30/24 Calorie RowRead More

Strength 5 Front Squat x 3 sets @65% * rest as needed between sets * Conditioning “The Suicide Squad” 2 Sets50 Double Unders15 GHD SIt Ups (OR 25 Alternating V Ups)10 Burpee Pull Ups (to 6” above reach)15 GHD Sit Ups (OR 25 Alternating V Ups)50 Double Unders-Rest 1:1 b/t sets-Read More

Conditioning Vested Interest 8 Rounds400m Jog30 Step Up (20”)50′ Plate Push (15/10)*All with 20# vestRead More

Strength Clean & Jerk for load:– Build to a heavy single in 15 minutes. Then work back down to 80-85% of that heavy single and hit for 3 singles on the minute (Scored in next part).* rest 60 seconds between sets * Conditioning Masters/Teens Games Event 7 For time:15 Bar Muscle Ups30/24 Calorie Row100 Double...Read More

Strength 1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 5 working sets Conditioning Masters/Teens Games Event 4 For time:50/40 Calorie bike erg40 GHD Sit Ups30 Dumbbell Squats (2×50/2×35)50’ Handstand walk20 Front Squats (185/125)50’ Handstand walkRead More