Strength 2 Overhead Squats x 5 sets: Try and Work up to 95-100% 1RM Snatch * In between sets perform 4 Turkish get-ups on each arm. Shoulder Press 10-8-6-4-2 * Move up in weight each set. * In between sets perform 30 second double overhead Dumbbell Hold and 10 Double DB Bent Over Row. Conditioning 2...Read More
Conditioning “Electric Feel”3x (100m at 1-mile goal pace, 200m walk),Rest 2-3min,200m at 1-mile goal pace, 300m walk,Rest 4-5min,1-MILE FOR TIME AT MAX EFFORT! SCORING:Your score is your 1-MILE FOR TIME! Conditioning “Summer Breeze”21 Chest to bar pull ups21 Thrusters (95/65)15 Chest to bar pull ups15 Thrusters (95/65)-straight into-9 Bar Muscle ups9 Thrusters (135/95)6 Bar Muscle...Read More
Strength Front Squat:– Build to a heavy single for the day in 5 sets* rest 60-90 seconds between sets * Back Squat:– 1×20 reps as heavy as possible Conditioning “Summertime Sadness”2 Sets:20/15 Calorie Row5 Deadlifts (315/225)50 Double Unders5 Deadlifts (315/225)50 Double Unders5 Deadlifts (315/225)20/15 Calorie Row-Rest 5:00 b/t sets-Read More
Strength 1 Clean and Jerk x 4 sets @80-90% 1RM Clean and Jerk Clean Jerk (No pause between the clean and the jerk. Clean and explode straight up into the jerk): 4 sets @ 80-90% 1 RM clean and jerk. Conditioning “A Summer Song”AMRAP 3 Minutes20/16 Calorie Assault Bike (OR 15/12 Calorie Echo Bike)Max Power...Read More
Accessory 10 Dumbbell Deadlifts + 8 Dumbbell Hang Squat Cleans + 6 Dumbbell Split Jerk (3 right leg + 3 Left leg) + 4 Dumbbell Front Rack Squat x 4 sets *Use the same weigh throughout the set. Strength 10-8-6-4-2 *Move up in weight each set.*In between sets perform 10 max height unbroken wall balls...Read More
Strength Clean & Jerk for load:– Build to a heavy single in 6-8 working sets* rest 60 seconds between sets * Conditioning “American Soldier” 5 SetsAMRAP 3 Minutes20 Bench Press (155/105)Max Distance Calorie Row-Rest 1 Minute b/t sets-Read More
Accessory “AB Burner”3 Rounds:20 Strict Abmat situps30 Flutter Kicks (each leg)8 Ab wheels or barbell rollouts1 min plank hold*Focus: Minimal rest between rounds. Treat this as it’s for time. Conditioning “Triple G Chipper”For time:100 Pull Ups80 GHD Sit Ups60 One Legged Squats, alternating40 Calorie Row20 Single Arm Dumbbell Push Presses (100/70)Read More
Strength Back Squat:– 5 sets of 5 reps. In between sets perform 12/10 cal on the Assault Bike for four total sets. Sprint* rest 60-90 seconds between sets * Conditioning “Stars and Stripes” For time:10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2x70s/50s)*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)Read More
Accessory 3 Sets30 Supermans50ft Single DB Overhead Carry (Left)50ft Single DB Overhead Carry (Right) Conditioning “God Bless The U.S.A For time:100 Single Dumbbell Stepback Lunges (50/35) (Total)50 Sit Ups25 Handstand Push Ups-Rest 3 Minutes-50 Single Dumbbell Stepback Lunges (50/35) (Total)25 Sit Ups15 Strict Handstand Push UpsRead More
