Strength 5 Deadlift x 5 sets @70-75%of 1RM Deadlift * Rest as needed between sets * Conditioning Ronald Acuna Jr. 50-40-30-20-10Calorie Echo BikeRead More

Strength Push Jerk:– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM.Back Squat:– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM. Conditioning Atlanta Braves  AMRAP 4 Minutes9 Burpee Muscle ups21 Overhead Squats...Read More

Strength Snatch: Perform 10 singles within 90-95% of 1RM Snatch Clean & Jerk:Perform 10 singles within 90-95% of 1RM Clean and Jerk Conditioning Eeyore FULL SEND FRIDAY90 Wall Ball (20/14)30 Toes to Bar30 Chest to bar Pull-ups30 Deadlift (315/225)Read More

Skills 3 sets @25%–rest 30 seconds between sets-—rest 90 seconds–2 sets @30%–rest 30 seconds between sets-—rest 90 seconds–1 sets @35% —rest 2 minutes —Accumulate 50% of kipping Handstand Push Up from your one minute max test on week1 Conditioning Piglet Teams of 2800m Sandbag Run (50/35)40 Muscle Ups 40 Front Squats (185/125)800m Sandbag Run (50/35)Read More

Conditioning Tigger 50 Burpee Box Jump Overs (24/20)40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)50 GHD Sit-Ups25 Bar Muscle-Ups50 GHD Sit-Ups40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)50 Burpee Box Jump Overs (24/20)Read More

Skills Kipping Toes To Bar 4 sets @25%-rest 30 seconds between sets-—rest 90 seconds–3 sets @30%-rest 30 seconds between sets-—rest 90 seconds–2 sets @35% —rest 2 minutes —Max effort PVC Forward Wrist Rolls w 5 lb plate Conditioning Christopher Robin AMRAP 3 Minutes3 Power Cleans (185/125)3 Wall Walks-rest 1:1-AMRAP 3 Minutes6 Power Cleans (155/105)3 Wall...Read More

Strength Push Jerk:– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM.Back Squat:– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM. Conditioning × Winnie the Pooh 2 Sets30/24 Calorie Row30 Thrusters (75/55)120...Read More

Conditioning The Ben Rogers FULL SEND FRIDAYFor time:800m Run50 Hang Power Cleans (115/75)600m Run30 Hang Power Cleans (155/105)400m Run10 Hang Power Cleans (185/125)Read More

Skills 4 Rounds On The 4 Minutes 2 Rope Climbs 100′ Handstand Walk Conditioning The Hash Slinging Slasher 4 Rounds20/16 Calorie Row20 Toes to bar50 Double UnderRead More

Strength Snatch:Perform 10 singles within 90-95% of 1RM Snatch Clean & Jerk:Perform 10 singles within 90-95% of 1RM Clean and Jerk Conditioning The Krusty Krab 3 rounds20/16 Calorie Echo Bike100’ Dumbbell Front Rack Lunge (2×50/2×35)-OR-3 rounds20/16 Calorie Echo Bike15 Dumbbell Front Squats (2×50/2×35)Read More