Strength Bench Press:5 reps @ 78%3 reps @ 88%1 rep @ 93%5 reps @ 83%3 reps @ 93%1 rep @ 95+%4 reps @85% * superset last 3 sets with 15-20 explosive push-ups. Conditioning Mayhem Desert Heat Elite Workout 2  For Time30 Handstand Push Ups60 Overhead Squats (95/75)90 Wall Balls (20/14)Read 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 FULL SEND FRIDAY! “ The Last Crusade” 50/40 Calorie Row40 GHD sit...Read More

Skills Strict JT 21-15-9Strict Handstand push-upsStrict Ring dipsPush-ups Conditioning “The Kingdom of the Crystal Skull” 27-21-15-9 Calorie Echo BikeOverhead Squats (95/65)-Rest 5:00-27-21-15-9 Calorie Echo BikeFront Squats (95/65)Read More

Strength 2 Position Snatch 5×2 1 Below the Knee Snatch + 1, 1″ off the floor Snatch x 5 sets Conditioning “The Temple of DOOM” 2 Sets:3 Rope Climbs250m Row25 Toes to Bar250m Row3 Rope Climbs-Rest 5 Min between sets-Read More

Strength Bench Press:5 reps @ 75%3 reps @ 85%1 rep @ 90%5 reps @ 80%3 reps @ 90%1 rep @ 95%5 reps @ 80-85%* superset last 3 sets with 12 Dumbbell Push Press * Conditioning “Raiders of the Lost Ark” For Time:10 Muscle Ups50’ Handstand walk15 Deadlift 225/15550’ Handstand walk10 Deadlift 315/22550’ Handstand walk10 Muscle...Read More

Strength Front Squat:5 reps @ 70%5 reps @ 70%5 reps @ 75%*rest as needed between sets Conditioning “Indiana Jones” 5 Rounds50 Double Unders10 Double Dumbbell Thrusters (50s/35s)Read More

Strength Power Clean & Push Jerk Waves:1 rep @ 60%1 rep @ 65%1 rep @ 70%1 rep @ 75%– rest 60-90 seconds –1 rep @ 70%1 rep @ 75%1 rep @ 80%1 rep @ 85%– rest 60-90 seconds –1 rep @ 75%1 rep @ 80%1 rep @ 85%1 rep @ 85%+* Set up 4 bars...Read More

Skills “Event 8” For time:300’ Handstand Walk*If you can’t do Handstand Walk this is a good opportunity to practice. Conditioning 30-20-10Calorie RowToes to Bar-Rest 1:1-30-20-10Calorie RowBurpee to bar (to 6” outside reach)Read More

Strength Shoulder Press:5 reps @ 70%3 reps @ 80%1 rep @ 90%* Rest as needed between set * Deadlift5 reps @70%3 reps @80%1 rep @90% * Rest as needed between sets * Conditioning “Sheriff Woody” 40-30-20-10Kettlebell swings (53/35)Abmat Sit-upsRead More

Strength Snatch waves:1 rep @ 60%1 rep @ 65%1 rep @ 70%1 rep @ 75% – rest 60-90 seconds – 1 rep @ 70%1 rep @ 75%1 rep @ 80%1 rep @ 85% – rest 60-90 seconds – 1 rep @ 75%1 rep @ 80%1 rep @ 85%1 rep @ 85%+ * Set up 4...Read More