Strength 20 Back Rack Walking Lunge Steps x 5 sets – Work up to challenging weight– Superset 5x max height/distance broad jumps 10 Barbell Chinese Row x 3 sets (Work up to a max) – Superset 12 Kipping Pull Ups Conditioning Cupid FULL SEND FRIDAYFor Time15-10-5Dumbbell Thrusters (2×50/35)30-20-10Chest to Bar Pull Ups5 MINUTE CAP-rest Until...Read More

Conditioning Blitzen EMOM 21 MinutesMinute 1: 20 Wall Balls (20/14)Minute 2: 20 GHD Sit UpsMinute 3: 200m RunRead More

Strength 1 Power Clean + 1 Hang Clean + 1 Clean x 2 sets @ 70% of 1RM Clean1 Power Clean + 1 Hang Clean + 1 Clean x 3 sets @ 75% of 1RM Clean Conditioning Vixen For time:50 Dumbbell Snatches (50/35)100 Double Unders100’ Handstand Walk100 Double Unders10 Rope Climbs100 Double Unders100’ Handstand Walk100...Read More

Strength 8 Deadlifts x 3 working sets * Move up in weight each set Conditioning Dancer Row 500m20 Bodyweight bench pressesRow 1000m15 Bodyweight bench pressesRow 2000m10 Bodyweight bench pressesRead More

Strength 1 Hang Snatch + 1 Snatch x 2 sets @ 75-80% of 1RM1 Hang Snatch + 1 Snatch x 3 sets @ 80-85% of 1RM Conditioning Rudolph 3 sets15 Toes to Bar10 Burpee box jump overs (24”/20”)5 Power cleans (185/125)-1:00 Rest between sets-Read More

Strength 5 Push Press x 5 sets (work up to a 5RM) – Superset 10x single-arm Dumbbell Press, each arm (Light weight) Conditioning Fireside Roast and Toast 3 setsAMRAP 3 Minutes75 Double Unders25 Wall Balls (20/14)Max Double Dumbbell Step Up and over (50s/35s)(24/20)– rest 1:00 between sets –Read More

Conditioning Gingerbread House Teams of 21000m Row100 GHD Sit Ups250’ Handstand Walk100 GHD Sit Ups1000m Row *Split all reps as desiredRead More

Skills 5 rounds of:-5 Strict Handstand Pushups against wall or 5 Handstand Pushups from Box + 30 second Handstand Hold -100 foot Farmers Carry [75/50] [two dumbbells] Conditioning Hot Cocoa 2 Sets (1 Set every 8 Minutes)30/24 Calorie Row600m Run30/24 Calorie RowRead More

STRENGTH 3 Position Snatch (High Hang, Below the Knee, Floor) 5×3 Conditioning Winter Wonderland 21-15-9Front Squat (135/95)Toes to Bar – At 14:00- 12-9-6Shoulder to Overhead (135/95)Bar Muscle UpRead More

Conditioning Ivan Drago 20-16-12-8-4Box Jump Overs (24”/20”)5-4-3-2-1Rope Climbs*50’ Dumbbell Front Rack Walking Lunge after each round (2×50/35Read More