Strength Bench Press for load:5 reps @ 80%3 reps @ 90%1 rep @ 95%5 reps @ 85%3 reps @ 95%1 rep @ 97%1 rep @ 100%1 rep @ 100%+* Rest as needed between sets * Conditioning “Bloodsport” 30/24 Calorie Row30 Power Snatches (155/105)30/24 Calorie RowRead More

Strength 5 Front Squat x 3 sets @65% * rest as needed between sets * Conditioning “The Suicide Squad” 2 Sets50 Double Unders15 GHD SIt Ups (OR 25 Alternating V Ups)10 Burpee Pull Ups (to 6” above reach)15 GHD Sit Ups (OR 25 Alternating V Ups)50 Double Unders-Rest 1:1 b/t sets-Read More

Conditioning Vested Interest 8 Rounds400m Jog30 Step Up (20”)50′ Plate Push (15/10)*All with 20# vestRead More

Strength Clean & Jerk for load:– Build to a heavy single in 15 minutes. Then work back down to 80-85% of that heavy single and hit for 3 singles on the minute (Scored in next part).* rest 60 seconds between sets * Conditioning Masters/Teens Games Event 7 For time:15 Bar Muscle Ups30/24 Calorie Row100 Double...Read More

Strength 1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 5 working sets Conditioning Masters/Teens Games Event 4 For time:50/40 Calorie bike erg40 GHD Sit Ups30 Dumbbell Squats (2×50/2×35)50’ Handstand walk20 Front Squats (185/125)50’ Handstand walkRead More

Strength Bench Press:5 reps @ 80%3 reps @ 90%1 rep @ 95%5 reps @ 85%3 reps @ 95%1 rep @ 95+%3 reps @ 90% * superset with Single-arm Dumbbell Strict Press x 7 each arm. Conditioning Masters/Teens Games Event 2 5 rounds for time:2 Rope climbs (15ft)6 deadlifts (275/185)Read More

Strength Back Squat for load:5 reps @ 70%5 reps @ 80%3 reps @ 90%2 reps @ 95%1 rep @ 100%* Rest as needed between sets * Conditioning Masters/Teens Games Event 8 7 Minute AMRAP:10/8 Calorie Echo bike10 Burpee box jump-overs (24”/20”)Read More

Skills For time:25 Toes to bar5 Ring muscle ups/Bar muscle ups20 Toes to bar4 Ring muscle ups/Bar muscle ups15 Toes to bar3 Ring muscle ups/Bar muscle ups10 Toes to bar2 Ring muscle ups/Bar muscle ups5 Toes to bar1 Ring muscle up/Bar muscle ups Conditioning ​​FULL SEND FRIDAY! Mayhem Desert Heat Rx’d Workout 3 2 –...Read More

Strength Deadlift:5 reps @ 78%3 reps @ 88%1 rep @ 93%5 reps @ 83%3 reps @ 93%1 rep @ 95+%4 reps @ 85%* Super Set Last 3 sets with Banded KB Hip Thrusts x 10 * Conditioning “Prince of Persia” AMRAP 16 Minutes21/15 Calorie Echo Bike15 Deficit Push Ups (4”/2”)9 Strict Pull UpsRead More

Strength 1 Above the Knee Snatch + 1 Snatch x 5 sets* Add weight to each set Conditioning “Sahara” 4 Sets (1 set every 5 Minutes)200m Run20 Dumbbell Snatches (50/35)100 Double UndersRead More