Strength On the 1:30 x 7 Sets:1 Pausing Power Snatch1 Pausing Low-Hang Power Snatch Conditioning “Hit and Run”3 Rounds:400 Meter Run12 Dumbbell Power Snatches (70/50)21 Single Dumbbell Squats (70/50)Read More

Strength 10-Rep Touch & Go Power Clean Conditioning “Blockbuster”AMRAP 5: Buy-In: 35/25 Calorie Assault BikeMax Rounds of “The Chief” (135/95)Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Assault BikeMax Rounds of “The Chief” (155/105)Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault BikeMax Rounds of “The Chief” (175/125) *The Chief3 Power Cleans6 Push Ups9 Air SquatsRead More

Strength Build to heavy Push Press + Push Jerk + Split Jerk Conditioning 3 Rounds for Time:400m Run12 HSPU25 DU3 Rope ClimbsRead More

Strength DeadliftHeavy Set of 6Heavy Set of 4Heavy Set of 2 Conditioning “Optimus Prime”AMRAP 7:Wallballs (20/14)On the Minute: 5 Deadlifts (225/155)Read More

Strength Not For Time:1:30 Light Bike + 65% Max Ring Muscle-ups1:30 Light Bike + 12 Handstand Push-ups (Strict if possible)1:30 Light Bike + 55% Max Ring Muscle-ups1:30 Light Bike + 9 Handstand Push-ups (Strict if possible)1:30 Light Bike + 45% Max Ring Muscle-ups1:30 Light Bike + 6 Handstand Push-ups (Strict if possible) Conditioning “Monkey Business”4 Rounds:400 Meter...Read More

Strength Alternating On the Minute x 12 (6 Rounds): 2 Front Squat4 Back Squats Barbell: 72% of Rep Max Back Squat Conditioning “Rocket Power”For Time:21 Bar-Facing Burpees21 Power Snatches (115/85) 15 Bar-Facing Burpees15 Overhead Squat (115/85) 9 Bar-Facing Burpees9 Squat Snatches (115/85)Read More

Strength 10-15:00Handstand Walk Practice and Progression  Conditioning “Cool Whip”3 Rounds:21/15 Calorie Row75 Double UndersDirectly Into…3 Rounds:20 Dumbbell Snatches (50/35) 12 Lateral Dumbbell BurpeesRead More

Strength Clusters5-3-1-3-5 unbroken reps***use same weight on the way as down Conditioning 800m Run 3 Rounds:10 F Squats (155/105)10 C2B Pull-ups Then 40m Double KB OH Walking Lunge (20/12)Read More

Strength Deadlift7 Sets of 1 Tempo: 7 Seconds Up, 7 Seconds DownSet 1: 40%Set 2: 45%  Set 3: 50% Set 4: 55%Sets 5-7: 60% Conditioning “Ninja Turtle”5 Rounds, Every 4 Minutes:3 Bar Muscle-ups6 Toes to Bar9 Deadlifts (225/155)15/12 Calorie Assault BikeRead More

Strength Weighted or Strict Pull ups5 sets of 5**200m run between sets Conditioning “Kelly Rowland”For Time:50/35 Calorie Row3 Rounds of “Kelly”50/35 Calorie Row 1 Round of Kelly:400 Meter Run30 Box Jumps (24/20)30 Wallballs (20/14)Read More