Skills Max effort kipping Toes to Bar 1 minute Strength 3 Snatch Balance3 Snatch Balance2 Snatch Balance2 Snatch Balance2 Snatch Balance2 Snatch Balance*Build to a heavy set of 2. Snatch 3×1 1 Snatch @80%1 Snatch @80%1 Snatch @80% Conditioning “Original Chicken Sandwich” For Time400m Run40/32 Calorie Echo Bike400m Run*GO FAST!Read More

Strength Back Squat:– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM. Shoulder Press:– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM. Conditioning Chick-fil-A ZELOS Games Workout 1For time:4-8-12-16-20Deadlifts (225/155)2-4-6-8-10Wall WalksRead More

Conditioning Jafar FULL SEND FRIDAY! 21-15-9Thrusters (95/65)Bar facing burpeesChest to bar pull-ups Strength Snatch: Perform 10 singles within 80-90% of 1RM Snatch Clean & Jerk:Perform 10 singles within 80-90% of 1RM Clean & Jerk Front Squat:– Establish a 5 RM for the day.Read More

Strength 3x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do 3 sets (9 reps = 1 set)2x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do 2 sets (6 reps = 1 set)1x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do...Read More

Strength Bench Press:1×10 Reps1×10 Reps1×8 Reps1×6 Reps * Rest as needed between sets, work up in weight * Conditioning “Genie” AMRAP 6 Minutes6 Wall Walks18 GHD SIt Ups-rest 1 Minute-AMRAP 6 Minutes18 Toes to Bar12 Strict handstand Push UpsRead More

Strength – 1 Snatch Push Press + 2 OHS + 3 Snatch Balance x 2 sets– 1 Snatch Push Press + 1 OHS + 2 Snatch Balance x 3 sets * Work up in weight each set Hang Squat Snatch:– Establish a 3 RM for the day. Then, perform a drop set at 10% and...Read More

Strength Push Press:– Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM. Back Squat:– Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM. Conditioning “Aladdin” For Time:500m Row100 Double Unders10 Power Cleans (135/95)15...Read More

Strength Back Squat:– Build to a 1RM for the day* rest as needed between sets * Conditioning “Harley Quinn” 10-20-30Toes to barHang Power Cleans (135/95)Bar Facing BurpeeRead More

Strength Shoulder Press:5 reps @ 80%3 reps @ 90%1 rep @ 95%5 reps @ 85%3 reps @ 95%1 rep @ 97%1 rep @ 100%1 rep @ 105%* Rest as needed between sets * Conditioning “King Shark” For Time:20-16-12-8-4Dumbbell Deadlifts (2x50s/35s)15-12-9-6-3Box Jumps (24”/20”)10-8-6-4-2Dumbbell Thrusters (2x50s/35s)Read More

Strength Deadlift:5 reps @ 80%3 reps @ 90%1 rep @ 95%5 reps @ 85%3 reps @ 95%1 rep @ 97%1 rep @ 100%1 rep @ 105% Conditioning “Peacemaker” For Time:50 Wall Balls (20/14)200ft Front Rack Dumbbell Lunge Walk (50s/35s)50 Wall Balls (20/14)Read More