Don’t forget your unwrapped present to be donated ~ and if you do, the box will be there all weekend long! “12 Days of Christmas” for Time (cap 45:00)to be performed in the style of the song1 Bar Muscle Up / modify (2) GI-Janes2 Jerks 3 Front Squats 4 Hang Power Cleans 5 Deadlifts6 Burpees7...Read More

Conditioning “Bah Humbug” 4 RFT30 Alternating Pistols10 Double DB Hang Clusters (50s/35s)5 Devils Press (50s/35s)Read More

Bar Cycling (cap 15:00) 5 Squat Snatch @ 60%rest 1:005 Squat Snatch @ 65%rest 1:005 Squat Snatch @ 70%rest 1:005 Squat Snatch @ 75%rest 1:00 5 Squat Snatch @ 80% Conditioning “Double Check” 5x on the 4:00s50 DUs20/15 Cal Row10 F Squats (155/105)Read More

Power Clean Technique 5 sets of 3 Low (below knee) Hang Power CleansRest as needed between setsSet1 @ 60%, Set2 @ 65%, Sets 3-5 @ 70% Conditioning “Black and Bluer” 5 RFT10 P Cleans (135/95)10 Bar Facing BurpeesRead More

Stamina Squats EMOM 14Odds- 2 F SquatsEvens- 4 B Squats***All sets performed @ 72% of 1RM F Squat Conditioning “Eighteen Wheeler” AMRAP 1813/10 Cal Echo Bike15 Wall Balls (20/14)12 Alt DB Snatch (50/35)9 T2BRead More

Conditioning “Tread Water” for Time2k/1600m Row150 DU10 Rounds of Cindy Cindy is:5 Pull-ups10 Push-ups15 Air SquatsRead More

Oly Strength Accessories KB Hang Hi Pulls3x 12 @ HAP Narrow Grip KB/DB Bent Over Rows3x 6 @ HAP Conditioning “The Swinging Gate”AMRAP 215 BurpeesMax KB Swings (70/53) in time remainingRest 1:00 between AMRAPS ***workout ends when 100 KB Swings are accumulatedRead More

Barbell Cycling 7 Rounds on the 2:00sRd1- 7 Hang S Cleans + 1 P JerkRd2- 6 Hang S Cleans + 2 P JerksRd3- 5 Hang S Cleans + 3 P JerksRd4- 4 Hang S Cleans + 4 P JerksRd5- 3 Hang S Cleans + 5 P JerksRd6 – 2 Hang S Cleans + 6 P...Read More

Oly Technique 6 sets on the 2:00s1 Snatch Deadlift to Knees1 Snatch Deadlift to Pockets1 Snatch Pull2 P SnatchesSets @ 40, 45, 50, 55, 60, 65% Conditioning AMRAP 427 Cal Row, 27 Burpees, 27 C2B PullupsRest 4:00 AMRAP 421 Cal Row, 21 Burpees, 21 T2BRest 4:00 AMRAP 415 Cal Row, 15 Burpees, 15 PullupsRead More

Stamina Squats EMOM 12Odds- 3 F SquatsEvens- 6 B Squats***all sets performed @ 63% 0f 1RM F Squats Conditioning “All That” for Time21 P Snatch, 21 OHS15 P Snatch, 15 OHS9 P Snatch, 9 OHSDirectly into 35/25 Cal BikeDirectly into9 P Snatch, 9 OHS15 P Snatch, 15 OHS21 P Snatch, 21 OHSBarbell @ 75/55Read More