Strength 3 Position Cleans + Jerk (Above knee, Below Knee, 1” off floor) 4×4 Conditioning Green Goblin 3 Sets (1 Set every 5 minutes)50 Wall Balls (20/14)25/20 Calorie RowRead More
Strength 5 Back Squats x 5 sets @ 70% of 1RM Conditioning No Way Home AMRAP 2 Minutes12/10 Calorie Row100 Burpee Box Jump Overs (24”/20”)-Rest 1 minutes between sets-* Continue with 2 mins on/1 min off until 100 Burpee Box Jump Overs are completed.Read More
Strength 3 Position Snatch (High hang + Below the Knee + 1” off the floor) 5×3 Conditioning Spiderman 2 Sets3 Rounds15 Toes to bar3 Squat Cleans (205/135)-Rest 1:1 b/t sets-Read More
Skills Test day: WRITE DOWN YOUR NUMBERS retest at end. Max Effort: 3 minutes of Wall Walks Conditioning Moses’s Mustache 3 Rounds for Time12 Chest-to-Bar Pull-Ups9 Burpees to bar6 Front Squats (185/125) -Rest 5:00 – For Time:36 Chest to Bar27 Burpees to bar18 Front Squats (185/125)Read More
Conditioning Daniel in the Lion’s Den 4 rounds7 min EMOMMin 1: 15/12 Calorie RowMin 2: 15 Kettlebell Swings (53/35)Min 3: 15/12 Calorie Bike Min 4: 15 GHD SIt UpsMin 5: 200m RunMin 6: 5 DBall over Shoulder (150/100)Min 7: Rest 1:00Read More
Meal prep these egg muffins on the weekend for breakfast and snack options throughout the week. Course Breakfast Keyword Easy Recipes Prep Time 10 minutes Cook Time 18 minutes Total Time 28 minutes Servings 10 egg muffins Ingredients 5 eggs5 egg white1/2 cup onion diced1 cup mushrooms diced1/2 cup bell peppers diced1 handful spinach1 cup broccoli diced6 oz ham Instructions Preheat oven to 350 degreesDice up all vegetablesIn a large mixing bowl, whisk eggs then add in all the diced vegetablesPour mixture in...Read More
Strength 3 Cleans From the Above the Knee x 2 sets @70% of 1RM Clean3 Cleans From the Above the Knee x 2 sets @75% of 1RM Clean Conditioning Chariots of Fire 50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)20 Toes to bar10 Bar Muscle Ups -Rest 2:00- 100’ Double Kettlebell Front Rack Walking Lunge...Read More
Strength 10 Deadlifts x 4 sets @55-60% of 1RM – In between sets perform 5 tall box jumps Conditioning David and Goliath 0:00-3:00Run 400mMax Rope Climbs-Rest 1:00-4:00-7:00Run 400mMax Power Clean and Jerks (155/105)-Rest 1:00-8:00-11:00Run 400mMax Power Snatches (155/105)-Rest 1:00-12:00-15:00Run 400mMax Rope Climbs-Rest 1:00-16:00-19:00Run 400mMax Power Clean and Jerks (155/105)-Rest 1:00-20:00-23:00Run 400mMax Power Snatches (155/105)Read More
Strength 4 Sets of 5 Back Squat with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top) **This should not exceed 60% of 1RM Back Squat***Trend towards going too light and actually holding the tempo over going too heavy Conditioning “Who you gonna call?” FULL SEND FRIDAY3 Rounds30...Read More
