Conditioning For TimePartition this work in any manner you want81 Box Jump Overs (24/20)54 Cal Row27 DB Squat Snatch (70/50)9 Rope ClimbsRead More

Strength Beast Builder BenchmarkAMRAP3 – rest 3:00 – AMRAP33 Macho Man Complexes (115/85)3 Macho Man Complexes (135/95)3 Macho Man Complexes (155/105) 3 Macho Man Complexes (185/125)3 Macho Man Complexes (205/145)Max Macho Man Complexes (225/155)Macho Man = 3 P Cleans+ 3 F Squats+ 3 Jerks Conditioning “Arm and Hammer” for timeBuy-In 15 Clusters (135/95)Then 3 Rounds21/15...Read More

Conditioning  Strict HSPU – On the 0:0050 Strict HSPU (scale to Kipping/pike press)Strict Pull-ups – On the 7:00Max Set of Unbroken Strict Pull-ups Bubbles – on the 10:00AMRAP 128 Bar Facing Burpees25 DURead More

Strength B Squat – based off 5 RM retest 1/20On the 0:00- 9@ 70%On the 2:00- 7@ 77%On the 4:00- 5@ 84%On the 6:00- 3@ 89%On the 8:00- 1@ 96%On the 9:00- 1@ 99%On the 10:00- 1@ 102%On the 11:00- 1@ 105%On the 12:00- 1@ 108% Conditioning “Dead Space” 5x on the 5:00s7 P Snatch...Read More

Strength With a running clock, at the 0:004 sets on the :90sSnatch Balance+ Pause OHSAt the 6:00, 6 sets on the :90sHang P Snatch+ OHS+ Hang Squat SnatchSet 1@ 50%, 2@ 54%, 3@ 58%, 4@ 62%, 5&6@ 65-70% Conditioning “Paw Patrol” AMRAP 1560 DU20 T2B10 Hang Squat Snatch (135/95)Read More

Oly 5 sets buildingClean Pull w/;05 return to floor+ Clean Hi Pull+ Hang CleanSet 1@ 65%, 2@70%, 3@ 75%, 4&5@ 80% Conditioning For Time3 Rounds of 1 Round of DT10 Pull-UpsDirectly into 2 Rounds1 Round of DT10 HSPUDirectly into 1 Round1 Round of DT10 Bar MURead More

Conditioning “Buckle Up”AMRAP 5200′ Walking Lunge (body weight)35 AbMat Sit-UpsMax Cal RowRest 5:00AMRAP 5100′ Double DB Farmers Lunges (50s/35s)50 AbMat Sit-UpsMax Cal RowRest 5:00AMRAP 5 200′ Walking Lunge (body weight)35 AbMat Sit-UpsMax Cal RowRead More

Skill Development 10:00 working on techniqueLegless Rope ClimbsRope ClimbsL-Sit Rope Pulls Conditioning “Speed Limit” 15:00 CapBuy-In 3k/2k BikeIn time remaining, AMRAP8 Burpee Box Jumps (24/20)8 C2B Pull-UpsRead More

Strength 7 sets on the :90sPower Clean+ F Squat+ Push Jerk+ ClusterSets @ 50, 55, 60, 65, and last 3 sets @ 70% Conditioning Rack City for time10 P Cleans (155/105)50 Air Squats10 F Squats (155/105)50 Air Squats10 Push Jerks (155/105)50 Air SquatsRead More

Strength Front Squat Singles EMOM 9Min 1@ 84%Min 2@ 87%Min 3@ 90%Min 4@ 87%Min 5@ 90%Min 6@ 93%Min 7@ 90%Min 8@ 93%Min 9@ 96%***use time up to 15:00 to build to heavy single Conditioning Crash Test for Time1500m Row30 DL (245/165)45 Lateral Burpees over the BarRead More