Gymnastics Kipping Chest To Bar Pull-Up Ladder (NO Butterfly allowed)10-9-8-7-6-5-4-3-2-1 Unbroken each setIf you do not complete a set, you must repeat before moving to next set. Conditioning ““If He Dies, He Dies.” AMRAP 15 Minutes50’ Handstand Walk20 Wall Balls (20/14)5 Deadlifts (315/225)Read More
Strength Snatch Balance:1 x @85%1 x @90%1 x @95%1 x @95%+ Snatch:* Work up to 75-80% for the day, then perform 3 Perfect singles in that percentage range.* rest 60 seconds between sets * Conditioning Apollo Creed 2 Sets (1 Set every 7 Minutes)25/20 Calorie Row25 GHD Sit Up25/20 Calorie Row25 Toes to BarRead More
Strength Back Squat:2 x @80%2 x @85%2 x @90% 1 Power Clean + 1 Push Jerk x 2 sets * Work up to 85-90% and hit for 2 singles. Conditioning Rocky IV AMRAP 2 Minutes10 Ring Muscle UpsMax Double Unders-Rest 2 Minutes-AMRAP 2 Minutes15 Power Snatches (115/80)Max Burpee Over Bar-Rest 2 Minutes-AMRAP 2 Minutes10 Bar...Read More
Strength Clean & Jerk for load:– Work up to 75% for the day, then perform 3 singles at 65% of 1RM* rest 60 seconds between sets * Conditioning Open 14.4 aka WHOOPie Goldberg AMRAP 14 Minutes60 Calorie row50 Toes to bar40 Wall Balls (20/14)30 Power Cleans (135/95)20 Muscle UpsRead More
Strength Snatch:* Work up to 75% for the day, then perform 3 singles at 65% 1RM* rest 60 seconds between sets * Conditioning Sweet Potato Casserole 4 Sets (1 Set Every 6:00)21/17 Calorie Row11 Burpee Box Jump Overs (24/20)15/12 Calorie Row 11 Burpee Box Jump Overs (24/20)9/7 Calorie RowRead More
Strength 3 Squat Cleans x 2 sets2 Squat Cleans x 3 sets * Weight ranges anywhere from 55-65% of 1RM Clean* Complete sets in ” Touch and Go “. 3 Deadlift x 3 sets @65% of 1RM Deadlift Conditioning Turkey N’ Dressing 3 sets (1 Set every 3 Minutes)100 Double Unders30 Push UpsRead More
Strength Split Jerk 3-2-1-2-2-1Split Jerk: 3 x @50%2 x @55%1 x @60%2 x @55%2 x @60%1 x @65% Conditioning Give Thanks 50 Air Squats25 Dumbbell Snatches (70/50)50 Air Squats-rest 1:1-25 Pistols50 Dumbbell Snatches (50/25)25 PistolsRead More
Strength Clean & Jerk for load:– Work up to a max for the day, then perform 3 singles at 90% 1RM* rest 60 seconds between sets * Conditioning Joe Montana FULL SEND FRIDAYFor time60 Pull-Ups*perform 10 burpees to bar start of each minute (bar 6” outside of max reach)-rest til 12:00-12 Rope Climbs*perform 12 burpees...Read More
Strength 4×3 Snatch + Power Snatch to parallel + Snatch Conditioning Dick Butkus AMRAP 10 minutes:20 Toes to Bar 20 Walking Overhead Lunges 50/35 [switch arms after 10 lunges] Rest 3 Minutes Reggie White AMRAP 10 minutes:5 STRICT Handstand Push Up 10 KIPPING Handstand Push Up 50 double undersRead More
