Strength Alternating “On the Minute” x 12 (6 Rounds)Odd Minutes – 3 Front SquatsEven Minutes – 6 Back Squats Conditioning “Fish Out of Water”For Time:2K RowDirectly into 10 Rounds:3 Power Cleans (155/105)6 Pushups9 Air SquatsRead More
Strength 7x on the :9030 DU + 2 Hang Clean + 1 JerkBuild from 60% Conditioning “Sicko Mode” For time21/15 Cal Row21/15 Cal Bike15/12 Cal Row15/12 Cal Bike9/6 Cal Row9/6 Cal Bike, Directly into:21 Hang Clusters (135/95)Read More
Strength Sotts Press 3×5, buildingSnatch Balance 3×3 up to 70% Conditioning For Time:10-8-6-4-2Power Snatch (115/85)HSPU***35 Double Unders between roundsRead More
Strength On the 1:30 x 5 Sets:1 Hang Clean Pull1 Hang Clean High Pull2 Hang Power Cleans Conditioning “Water Break” Part #1AMRAP 4:0027 Hang Power Cleans (95/65)27 Lateral Burpees Over Rower27/21 Calorie RowRest 4:0021 Hang Power Cleans (115/85)21 Lateral Burpees Over Rower21/15 Calorie RowRest 4:0015 Hang Power Cleans (135/95)15 Lateral Burpees Over Rower15/12 Calorie RowRead More
Strength 5 Sets:1 Tempo Pausing Front Squat1 Front Squat Tempo: 5s negative, 3 second pause in bottom. Regular stand. Conditioning “Jack Daniels”For Time:1,000 Meter Run50 Thrusters (65/45)30 CTB Pull-UpsRead More
Strength Deadlift, building wave sets Conditioning “El Nino”For Time:1 Mile Run50 DB Snatches (50/35)400 Meter Wreckbag Run (70/50)30 Pull-Ups20 Burpee Box Jumps (24″/20″)Read More
Strength 4 Rounds, Not for Time:18 Banded Good Mornings15 x 4-Count Flutter Kicks12 Glute Bridges Conditioning For Time:120/100 Cal RowStarting with and every 2:00:3 Ring MU or 3 Wall WalksRead More
Strength On the 2:00 x 5 Sets:1 Hang Power Snatch2 Power Snatches3 Overhead Squats Conditioning “Bartender”AMRAP 10:12 Deadlifts9 Overhead Squats6 Hang Power SnatchesRead More
