Conditioning 40-30-20-10 for Time Med Ball Cleans (30/20)Med Ball Toe Taps (R+L=1)Med Ball Sit Ups***3/2 Rope Climbs after each setRead More

Strength Push Press4x 6 @ +2% from last time (1/3) Conditioning Airplane Mode 2 RFT2k Bike1k Row50 Wall Balls (20/14)Read More

Strength 5 Rounds on the :90sPause Power Clean+ Power CleanPause :02@ knee and :02 in catchSet 1@ 60%, Set 2@ 63%, Set 3@ 66%, Set 4@ 69%, Set 5@ 72% Conditioning Zoolander AMRAP 1530 Double Unders10 Power Cleans (155/105)30 Double Unders10 Bar Facing BurpeesRead More

Strength Back Squat WavesWave 1- 6@ 83%, 4@ 89%, 2@ 95%Wave 2- 6@ 89%, 4@ 95%, 2@ 101%Wave 32- 6@ 95%, 4@ 101%, 2@ 107% Conditioning Grim Reaper – AMRAP 521-15-9OHS (95/65)Toes to BarRest 5:00AMRAP 515-12-9Thruster (95/65)Chest to Bar Pull-UpsRead More

Strength Push Press4 sets of 6, rest 2:00 between Conditioning “Speedo” 5 Rounds on the 3:00s21/15 Cal Row15 Plate Hops5 Thrusters***build to heavy Thruster weightRead More

Strength Double KB Single Leg DL3 sets of 6 each legBuild to heaviest as possible Conditioning 21-15-9 for TimeDeadlift (225/155)Bar Facing Burpees***30/20 Cal Bike in between setsRead More

HAPPY NEW YEAR Conditioning “Holleyman” 30 RFT5 Wall Balls (20/14)3 HSPU1 Clean (225/155)Read More

Conditioning EMOM 24 (6 Rounds)Min 1: 35 Double UndersMin 2: 10 Left Arm DB Hang C&J (50/35)Min 3: 10 Toes to BarMin 4: 10 Right Arm DB Hang C&J (50/35)Read More

Strength 5 sets of Tempo B Squat + 2 B SquatsTempo is :05 down w/ :01 pauseSet 1@ 60%, Set 2@ 65%, Set 3-5@ 70% Conditioning “Fight or Flight” AMRAP 2020 Wall Balls (20/14)20 Hang P Snatch (95/65)20 Box Jumps (24/20)20 F Squats (95/65)20/15 Cal RowRead More

Strength Tempo OHS5 Sets of 1 w/ :05 down5 Bar MU after each set***start @ 60-65%, building each set Conditioning “Water Weight” 3 RFT25 OHS (75/55)15 C2B Pull-ups25/18 Cal Row15 Burpee Box Overs (24/20)Read More