Strength 2 Squat Cleans x 3 sets (75-90% of 1RM) * Rest as needed between sets * Conditioning Ray Lewis 8 Sets (1 set every 3 minutes)15/12 Calorie Row (OR 200m Run)*Odd Sets: 15 Power Snatches (95/65)*Even Sets: 15 Burpee Over RowerRead More

Strength Back Squat:– Establish a 2 RM for the day. Then, perform a drop set at 10% and 15% of that 2 RM. Push Press:– Establish a 2 RM for the day. Then, perform a drop set at 10% and 15% of that 2RM. Conditioning John Elway 2 Sets5 Power Cleans (155/105)50 Double Unders50’ Handstand...Read More

Skills % of 1 RM for Strict Handstand Push Up 3 sets @30%–rest 30 seconds between sets–—rest 2 minutes–2 sets @35%–rest 30 seconds between sets–—rest 2 minutes–1 sets @40% *Scale: Box Handstand Push Up [The % is based off of week one Strict Handstand Push Up number only, NOT the combination of strict and kipping]....Read More

Happy Veteran’s Day!!! THANK YOU VETERANS!!! CHAD For Time:1,000 Box Step-Ups (20 in) *If available, Wear a Ruck Pack (45/35 lb)Read More

Skills % of 1 RM for Kipping Toes to Bar 4 sets @30%–rest 30 seconds between sets–—rest 2 minutes–3 sets @35%–rest 30 seconds between sets–—rest 2 minutes–2 sets @40% —rest 2 min —max effort L Pops 1 minute Conditioning Air Bud AMRAP 14 Minutes7 Rounds77 Double Unders11 Deadlifts (225/155)7 Strict Handstand Push Ups-In remaining time-Max...Read More

Strength 3 Clean x 4 Sets @Anywhere from 70-85% Conditioning Little Giants For Time:40/30 Calorie Row (OR 400m Run)40 Hang Dumbbell Squat Clean (50/35)80 Push-Ups40 Hang Dumbbell Squat Clean (50/35)40/30 Calorie Row (OR 400m Run)Read More

Strength Split Jerk:– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15%  Back Squat:– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% Conditioning Remember the Titans For time:75 Toes to bar*Every 2 Minute on the Minute12/10 Calorie Echo Bike. Start...Read More

Skills 3 rounds for Quality: 3 reps of 3 second tempo Strict Handstand Push Up on way down[1 count on way up]immediately into3 reps of 5 second tempo Strict Handstand Push Up on way up[1 count on way down] *Scaled: Use box for tempo work—rest 2min between sets– After resting a full 2 minutes Complete...Read More

Strength Snatch:Perform 5 singles within 90-95% of 1RM Snatch Clean & Jerk:Perform 5 singles within 90-95% of 1RM Clean and Jerk Conditioning José Altuve 3 Rounds75 Double Unders50ft Handstand Walk10 Dumbbell Overhead Squat R Arm (50/35)10 Dumbbell Overhead Squat L Arm (50/35)Read More

Skills 3 rounds for Quality: 3 reps of 3 second tempo Strict Toes to Bar on way up[1 count on the way down]–Immediately into–3 reps of 3 second tempo Strict Toes to Bar on way down[1 count on the way up] —rest 2 minutes between sets— After resting a full 2 minutes: Complete 3 max...Read More