Strength Front Squat:5 reps @ 60%5 reps @ 70%5 reps @ 75%*15 Cal Row Sprint after each set Conditioning “Buffalo Brew” 3 rounds21 Toes to Bar15/12 Calorie Echo Bike 9 Power Clean and Jerks (135/95)Read More
Conditioning “Bad Mistakes” Partner Workout4 Rounds200m Run20 AB Sit Ups10 Burpee Box Get-Overs (48”)5 Power Cleans (185/115)-Rest while Partner goes (OR Rest 1:1)-Read More
Skills 3 sets 25/20 Calorie Row100’ handstand walk5 Rope Climbs-Rest 1:1 b/t sets- Conditioning 4 rounds24/18 Calorie Echo Bike (OR 28/24 Calorie Assault Bike)12 Single Arm Dumbbell Push Press Right Arm (50/35)12 Single Arm Dumbbell Push Press Left Arm (50/35)8 Bar Muscle UpsRead More
Strength 3 High Hang Snatch x 5 sets * Work up in weight, go by feel * Conditioning 5 SetsAMRAP 3 Minutes3 Deadlifts (275/185)6 Push Ups9 Box Jumps (24”/20”)-Rest 1 Minute-* Start each AMRAP where you left the previous one off atRead More
Strength Back Squat:10 reps @ 60%8 reps @ 70%6 reps @ 75%4 reps @ 80%* Rest as needed between sets * Conditioning “We Are The Champions”500m Row50 Wall Balls (20/14)50 Chest to bar Pull Ups500m Row25 Wall Balls (20/14)25 Chest to bar Pull Ups500m RowRead More
Strength Snatch:– 3×1 @80-85% of Heavy Single Snatch* Complete 1 rep on the minute for 3 sets * Conditioning “Did My Time” 3 Rounds21/15 Calorie Row21 Overhead Squats (75/55)21 Toes to Bar -Rest 5 MInutes- For Time:42/34 Calorie Row42 Overhead Squats (75/55)42 Toes to BarRead More
Skills Hand Stand Walk Skills Hand Stand Push-Up Skills Conditioning “Fight Just To Keep Alive” 10 rounds35 Double Unders5 Strict Handstand Push UpsRead More
Strength 5 Front Squats x 5 sets * Work up in weight each set (not to a heavy)* In between sets perform 12/10 cal assault bike Sprint on last 3 sets. Conditioning “Back On The Street” For Time:3-6-9-12-9-6-3Power Clean and Jerk (155/105)Burpee Box Jump Over (24”/20”)Read More
