Conditioning “Floor It” 5 Rounds on the 5:00s100′ HSW5 Power C&J (185/135)15/12 Cal BikeRead More

Strength 12:00 to build to heaviest Cluster Conditioning “Press Coverage” 10 RFT10 F Squats (75/55)35 DUsRead More

Conditioning “Minute to Win It” 5 Rounds1:00 Max Burpees1:00 Max KB Swings1:00 Max Bike Calories1:00 RestRead More

Conditioning “Triple Play” AMRAP 20200m Run, 3 Box Jumps, 3 P Cleans200m Run, 6 Box Jumps, 6 P Cleans200m Run, 9 Box Jumps, 9 P Cleans…etc until time capBox (24/20), Bar (135/95)Read More

Snatch Technique 4 Rounds on the 2:00s1 Low Hang Snatch Pull1 Low Hang Snatch Hi Pull1 Low Hang Squat Snatch 1 OHSSet 1@ 40%, Set 2@ 45%, Set 3@ 50%, Set 4@ 55% Conditioning “Jackie Legs” for Time70/50 Cal Row30 Bar MU50 OHS (115/85)Read More

Conditioning “Dirt Nap” 3 RFT15 Hang Squat Cleans15 Lateral Bar BurpeesRead More

Strength EMOM 101 Bear Complex***build to heaviest Conditioning “Fight Song” for Time60 Wall Balls (30 to 10’/20 to 9′)40 Box Jumps (24/20)20 Alternating PistolsRead More

Conditioning “Slumber Party” 2 RFT20 Jerks (135/95)4 Rounds of Cindy800m RunCindy= 5 Pull-ups, 10 Push-ups, 15 Air SquatsRead More

Gymnastics AMRAP 85 Burpees to 6″ target3 Kipping HSPU5 Burpees to 6″ target6 Kipping HSPU5 Burpees to 6″ target9 Kipping HSPU***add 3 HSPU per round until cap Conditioning “Deadbolt” AMRAP 1560 DU30/24 Cal Row15 DL (225/155)Read More

Snatch Technique 5x on the :90s2 Drop Snatch2 Tall SnatchSet 1@ bar, Set 2@ 35%, Set 3-5@ 45-55% Conditioning “Stub Hub” for Time21-15-9T2BP Snatch (95/65)Directly Into 9-15-21Cal Bike OHSRead More