Strength Capacity Builder:EMOM 108 Bar Facing Burpees Conditioning “BFF” AMRAP 20100 Double Unders50 Wall Balls (20/14)40 Cal Row 30 Alt DB Snatch (50/35)20 T2B Read More

Strength 6x on the 2:00Power Clean+ Hang Power Clean+ S Clean+ Hang S Clean+ Jerk Conditioning AMRAP 1612/10 Cal Row20 SA KB OHS (24/16)20 Alt Jumping Lunges (L+R=1)12 KB Swings (24/16)Read More

Strength On the 3 Minutes x 3 Rounds:7-5-3Back SquatPush JerkThrusterBarbell: 50% of 1RM Clean and Jerk Conditioning “Miracle Grow”5 Rounds:200 Meter Run15/12 Calorie Assault Bike12 Strict Handstand Push-upsRead More

Strength On the 1:30 x 6 Sets:1 Clean Pull1 Power Clean1 Low Hang Power Clean Sets 1-3: 60-63-66% of 1RM CleanSets 4-6: Build to a Heavy Complex Conditioning “Ecod”3 x AMRAP 4: 15 Burpee Box Jump Overs (24″/20″)21 Power Cleans27/21 Calorie RowRest 4 Minutes Between Round 1: 135/95Round 2: 115/85Round 3: 95/65Read More

Strength On the 1:30 x 5 Sets:2 Snatch Balances Sets: 50-60-70-70-70% of 1RM Snatch Conditioning “Snake Bite”21-15-9:Squat Snatch (95/65)Chest to Bar Pull-Ups After Completion, Until the 12 Minute Mark: Build to Heavy Single Snatch (Record Score Below)Read More

Strength Odd object conditioning:Max DBall Hold (100/70)Time Limit 7:00 Conditioning “Gut Feeling”AMRAP 16:12 Hang Power Cleans (155/105)12 Burpee Box Jump Overs (24/20)12 Push Jerks (155/105)12 Bar Muscle-upsRead More

Strength 10:00 to build to heavy triple Ring Dip Conditioning For Time:21-18-15-12-9-6-3KB Swings (24/16kg)30 DU in between roundsRead More

Strength Front SquatsOn the 2:00 x 5 Sets:Set 1: 6 Reps @ 70%Set 2: 4 Reps @ 78%Set 3: 2 Reps @ 84%Set 4: 4 Reps @ 78%Set 5: 6 Reps @ 70% Conditioning “Workaholic”3 Rounds:30/20 Calorie Row15 Chest to Bar Pull-upsDirectly Into…3 Rounds:20 Alternating Dumbbell Snatches (50/35)15 Thrusters (95/65)Read More

Conditioning “Pineapple Express”On the 0:00For Time (12 Minute Cap): 50/35 Calorie Assault Bike50 Strict Handstand Push-ups On the 15:00For Time (12 Minute Cap): 35 GHD Sit-ups100′ Handstand Walk25 GHD Sit-ups75′ Handstand Walk15 GHD Sit-ups50′ Handstand Walk On the 35:003 Rounds For Time: 400 Meter Run 21 Lateral Bar BurpeesRead More

Strength On the 2:00 x 5 Sets:1 Hang Power Snatch2 Power Snatches3 Overhead SquatsSet 1: 60%Set 2: 65%Sets 3-5: Build to a Heavy Complex Conditioning “Bartender”5 Rounds:12 Deadlifts9 Overhead Squats6 Hang Power Snatches Barbell: 115/85Read More