Strength Snatch Pull to mid-thigh + Snatch:– (1+1) x 5 working sets.* Rest 60-90 seconds between sets * Conditioning Murph Prep Monday:5 rounds10 Strict pull ups20 Push ups30 Air Squats-Rest 5 Minutes-10 rounds5 Strict pull ups10 Push ups15 Air Squats*Perform with 20/14 vest optionalRead More

Strength Deficit Clean Deadlift (4in) for load:– 4×3 @ 95% 1RM Clean– rest 60-90 seconds between sets – Conditioning “Baby Yaga”3 Rounds100’ Farmer Carry (100s/70s) – or heavy as possible30 GHD Sit Ups / 45 Abmats30 Wall Balls (30/20) / 45 Wall Balls (20/14)Read More

Conditioning “Parabellum”AMRAP 8 Minutes12 Box jump (30/24)12/9 Strict Pull Ups-Rest 4 Minutes-AMRAP 8 Minutes12 Toes to bar12 Dumbbell squat snatches (50/35)-Rest 4 Minutes-AMRAP 8 Minutes48 Double unders8 Bar muscle ups-Rest 4 Minutes-AMRAP 8 Minutes24/20 Calorie Bike Erg (OR another machine OR 250m Run)12 Deadlifts (225/155)Read More

Conditioning “Excommunicado”8 Sets (Complete every 3:00 or rest 1:1 b/t sets)12/10 Calorie Rogue Bike (OR another machine OR 150m Run)10 Dumbbell Thrusters (35’s/25s)8 Burpee Box Jump Overs (24/20)Read More

Strength In the hole front squat + 1 1/4 front squat + front squat:– 6 sets x (1+1+1) @ 85-100% 1RM Clean* rest 60-90 seconds between sets * Conditioning “I’m Thinking I’m Back”2 Sets (1 Set every 7:00)6/4 Muscle Ups6 Power Snatches (135/95)6/4 Bar Muscle Ups6 Power Clean and Jerks (135/95)*All Reps must be unbroken-Rest...Read More

Strength Snatch: – 3 singles @ 90-95% 1RM Snatch * Rest 60-90 seconds between sets Conditioning “John Wick”AMRAP 20 Minutes100 Strict Pull-Ups100 Push-Ups100 Sit-Ups100 Air Squats*8:00 Cap on Strict Pull-UpsRead More

MetCon Opie 10x on the 3:00s3 P Snatch (135/95)10 Burpees over the Bar50 DUsRead More

MetCon for Time Helen Crump with a Partner35 Devils Press (50s/35s)50 Syncro Wall Balls (20/14)75 Box Jump Overs (24/20)150/120 Cal Row75 Box Jump Overs50 Syncro Wall Balls35 Devils PressRead More

Strength Power Snatch Waves3@ 70%, 2@ 75%, 1@ 80%REST 2:003@ 75%, 2@ 80%, 1@ 85%REST 2:00Single @ 85%REST 2:00Single @ 85% MetCon Aunt Bea – 5 Rounds15/12 Cal Row15 Hang P Snatch (75/55)15 OHS (75/55)REST 1:1 between roundsRead More

MetCon for Time Barney Fife50/40 Cal BikeThen 5 Rounds5 P Cleans (155/105)5 Burpee Box Overs (24/20) Directly into 40/32 Cal BikeThen 4 Rounds4 P Cleans (185/135)4 Burpee Box Overs (24/20) Directly into 30/24 Cal BikeThen 3 Rounds3 P Cleans (205/145)3 Burpee Box Overs (24/20)Read More