Conditioning CFG Open 20.4Read More

Strength EMOM 10 Snatch Pull+ Snatch Hi Pull+ Hang SnatchAll sets to be performed at 70-75% Conditioning For Time50-40-30-20-10Plate Ground to Overhead (45/25)Near-Pees (nearly burpees) to PlateToe Taps to Plate (R+L=1)Read More

Gymnastics Conditioning 5x on the 2:00s9 Overhead Squats (95/65)6 Chest to Bar Pull-ups3 Bar Muscle Ups Conditioning “Sprint Intervals” 4 RoundsAMRAP 430 Shuttle Sprints (10m)20/15 Cal BikeMax Cal Row in time remainingRest 2:00Read More

Strength 5x on the 2:00s3 Push Jerks Set 1@ 60%, Set 2@ 65%, Set 3-5@ 70-75% Conditioning “Bruiser” 3 Rounds for Time60 Double Unders30 Air Squats10 Push Jerks (155/105)Read More

Accessories EMOM 10Odds- WorkEvens- Rest0- :20 Power Cleans (135/95):20-:30 Rest:30-:60 Max Muscle Ups Conditioning “Jackquinn” for Time100/70 Cal Rowdirectly into 3 Rounds50 Wall Balls (20/14)30 Alt DB Snatches (50/35)Read More

Conditioning CFG Open 20.3Read More

Strength 6 rounds on the :90sPush Press+ Push Jerk+ Split Jerkall sets completed at 60-65% of Split Jerk Conditioning For Time100 Double Unders80 KB Swings (24/16)60 Goblet Squats (24/16)40 Toes to Bar20 Clean & Jerks (135/95)10 Rope ClimbsRead More

Conditioning “Jack in the Box” for Time1000m Row75/50 Cal Bike25 C2B Pull-ups25 Burpee Box Overs (24/20)25 C2B Pull-ups75/50 Cal Bike1000m RowRead More

Skill Conditioning 5 rounds on the 2:00s50′ Handstand Walk3 Hang Power CleansSet 1 @ 65%, Set 2 @ 70%, Set 3-5 building Conditioning “Blood Thirsty” AMRAP 1212/9 Cal Bike12 Deadlifts (155/105)9 Hang Power Cleans (155/105)9 HSPURead More

Strength Back SquatAt the 0:00- 10 reps @ 60%At the 3:00- 8 reps @ 67%At the 6:00- 6 reps @ 75%At the 9:00- 4 reps @ 82%At the 12:00- 2 reps@ 87% Conditioning “Roadies” 2 Rounds for Time70 Wall Balls (20/14)50/35 Cal Row30 Alternating DB Snatch (50/35)15 Bar MURead More