Strength 4×5 1 Snatch Push Press + 5 Overhead Squat: Coditioning “Diane Bailey” 21-15-9Deadlifts (275/185)Strict Handstand Push UpsRead More

Strength Push Jerk:– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM.Back Squat:– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM. Conditioning SpongeBob Squarepants For time:20 Burpee Box Jump Overs (24″/20″)25/20 Calorie...Read More

Strength EMOM Snatch:Perform 10 singles within 50-60% of 1RM Snatch Rest 3 EMOM Clean & Jerk:Perform 10 singles within 50-60% of 1RM Clean and Jerk Conditioning “Shovel and Pail” 30 Back Rack Walking Lunge (115/80)20 Back Squats (115/80)50’ Handstand Walk-rest 1:00-30 Overhead Walking Lunge (115/80)20 Overhead Squats (115/80)50’ Handstand WalkRead More

Conditioning “The Spice Family” Partner Workout8 minute AMRAP4-8-12-16-20…Cal BikeBurpee Box Jump Over (24/20) -rest 2 minutes- 6 minute AMRAP4-8-12-16-20…Cal RowGHD SIt Ups -rest 2 minutes- AMRAP 4 minutes4-8-12-16-20…Burpee Over BarPower Cleans (185/125)Read More

Strength 6 Front Box Squat5 Front Box Squat4 Front Box Squat3 Front Box Squat2 Front Box Squat * Build to a moderate double** Should be at parallel Conditioning “Mailbox” 2 sets25 Wall Balls (20/14)20/16 Calorie Echo Bike15 Dumbbell Snatches (50/35)-Rest 3 Minutes b/t sets-Read More

Skills Toes to Bar4 sets @20%–rest 30 seconds between sets–—rest 1 minute–3 sets @25%–rest 30 seconds between sets–—rest 1 minute–2 sets @30%—rest 2 minutes — Max effort hang on rig*Do not use grips for hang. Conditioning “Steve” 40-30-20-10Push UpsCalorie RowRead More

Strength Shoulder Press 3×63×6 tempo (4:0:3:0) = 4 second descent and 3 second ascent, no pause at top or bottom Conditioning “Blues Clues” 20-minute AMRAP8 Dumbbell Thrusters (2×50/35)12 Toes To Bar48 Double UndersRead More

Skills Max Effort Strict Handstand Push Up 1min–rest 2 min —Max Effort Kipping Handstand Push Up 1 min— rest 5min— Conditioning “Nuggs” 150 Wall Balls (20/14)300 Double Unders30 Muscle Ups*Partition as desiredRead More

Strength Clean & Jerk:Perform 10 singles within 80-90% of 1RM Snatch* Rest 60-90 seconds between sets * Conditioning “Chocolate Chunk Cookie” Partner WorkoutFor time:500m Row (both at the same time)100 GHD Sit Ups*one partner must hang from pull up bar for the other partner to perform work50 strict handstand push ups*one partner must Farmers hold...Read More

Skills 5 Minute AMRAP 10 DB Bench (50/35)50′ Handstand Walk 3 Minute Rest 5 Minute AMRAP 10 DB Bench (50/35)50″ Handstand Walk Conditioning “Truett Cathy” 4 sets (1 set every 3:00)10 Burpee Box Jump Overs (24”/20”)10 Overhead Squats (135/95)Read More