Strength Front Squat:5 reps @ 70%5 reps @ 70%5 reps @ 75%*rest as needed between sets Conditioning “Indiana Jones” 5 Rounds50 Double Unders10 Double Dumbbell Thrusters (50s/35s)Read More

Strength Power Clean & Push Jerk Waves:1 rep @ 60%1 rep @ 65%1 rep @ 70%1 rep @ 75%– rest 60-90 seconds –1 rep @ 70%1 rep @ 75%1 rep @ 80%1 rep @ 85%– rest 60-90 seconds –1 rep @ 75%1 rep @ 80%1 rep @ 85%1 rep @ 85%+* Set up 4 bars...Read More

Skills “Event 8” For time:300’ Handstand Walk*If you can’t do Handstand Walk this is a good opportunity to practice. Conditioning 30-20-10Calorie RowToes to Bar-Rest 1:1-30-20-10Calorie RowBurpee to bar (to 6” outside reach)Read More

Strength Shoulder Press:5 reps @ 70%3 reps @ 80%1 rep @ 90%* Rest as needed between set * Deadlift5 reps @70%3 reps @80%1 rep @90% * Rest as needed between sets * Conditioning “Sheriff Woody” 40-30-20-10Kettlebell swings (53/35)Abmat Sit-upsRead More

Strength Snatch waves:1 rep @ 60%1 rep @ 65%1 rep @ 70%1 rep @ 75% – rest 60-90 seconds – 1 rep @ 70%1 rep @ 75%1 rep @ 80%1 rep @ 85% – rest 60-90 seconds – 1 rep @ 75%1 rep @ 80%1 rep @ 85%1 rep @ 85%+ * Set up 4...Read More

Strength Front Squat:5 reps @ 75%5 reps @ 80%5 reps @ 85%* Rest as needed between sets * Conditioning “Toy Story” 2 Sets:10 Overhead Squats (135/95)10 Strict Pull Ups10 Overhead Squats (95/65)10 Toes to Bar-Rest 3 minutes between sets-Read More

Strength Shoulder Press:5 reps @ 75%3 reps @ 85%1 rep @ 95% * Rest as needed between set * Deadlift5 reps @80%3 reps @85%1 rep @95+%* Rest as needed between sets * Conditioning “Event 15” For time:500m Row75 chest-to-bar pull-ups25ft. back-rack walking lunge (155/105)25ft. front-rack walking lunge (155/105)25ft. overhead walking lunge (155/105)Read More

Skills “Flight Fight” 20-40-60-80-100-80-60-40-20Unbroken Double Unders Conditioning “Event 6” 5 rounds:250-m run1 cleanWomen: (155-165-175-185-195)Men: (225-245-265-285-305)Read More

Conditioning “Event 4” 10-9-8-7-6-5-4-3-2-1Thrusters (155/105)Wall WalksRead More

Strength Bench Press:5 reps @ 75%3 reps @ 85%1 rep @ 95% * Rest as needed between sets * Conditioning “Event 10” 30 Toes to BarRun 1.5 Miles30 Toes to BarRead More