Strength Push Press 10-10-8-8-4-4 * Move up in weight each set.* In between sets perform 10 Dumbbell Flies + 20 banded curls + 20 Banded triceps press downs. Conditioning “Mr. Joshua”5 rounds400m Run30 GHD Sit ups15 Deadlifts (250/175)Read More

Strength Bench Press 10-8-6-4-2 * Move up in weight each set.* In between sets perform 20 push-ups as fast as possible and 10 bent over barbell rows. Conditioning “Triangle Couplet” 15-10-6 reps for time of:Overhead Squats (135/95)Bar muscle-ups -Rest 5 Minutes- 45 Overhead Squats (95/65)45 Chest to bar pull upsRead More

Conditioning “Triple 3” For time:Row 3000m300 Double UndersRun 3 milesRead More

Strength Every minute, On the minute (10:00)1 Cluster (Squat Clean Thruster) * Add weight to each set Conditioning “Partner Double DT” 2 Sets2 Rounds of DT1 Round of Moderate/Heavy DT2 Rounds of DT-rest until 10:00 b/t sets-DT =12 deadlifts (155/105),9 hang power cleans (155/105),6 push jerks (155/105)Heavy DT =12 deadlifts (185/125),9 hang power cleans (185/125),6...Read More

Strength Snatch:– Build to a heavy single in 10 mins. Then work back down to 80% of that heavy single and hit for 3 singles on the minute (Scored in next part).* rest 60 seconds between sets * Conditioning “Midline March Mayhem Style” 3 rounds:25 Toes to Bar50’ Handstand Walk50’ Overhead Walking lunge (135/95)Read More

Strength 2 Overhead Squats x 5 sets: Try and Work up to 95-100% 1RM Snatch * In between sets perform 4 Turkish get-ups on each arm. Shoulder Press 10-8-6-4-2 * Move up in weight each set. * In between sets perform 30 second double overhead Dumbbell Hold and 10 Double DB Bent Over Row. Conditioning 2...Read More

Conditioning “Electric Feel”3x (100m at 1-mile goal pace, 200m walk),Rest 2-3min,200m at 1-mile goal pace, 300m walk,Rest 4-5min,1-MILE FOR TIME AT MAX EFFORT! SCORING:Your score is your 1-MILE FOR TIME! Conditioning “Summer Breeze”21 Chest to bar pull ups21 Thrusters (95/65)15 Chest to bar pull ups15 Thrusters (95/65)-straight into-9 Bar Muscle ups9 Thrusters (135/95)6 Bar Muscle...Read More

Strength Front Squat:– Build to a heavy single for the day in 5 sets* rest 60-90 seconds between sets * Back Squat:– 1×20 reps as heavy as possible Conditioning “Summertime Sadness”2 Sets:20/15 Calorie Row5 Deadlifts (315/225)50 Double Unders5 Deadlifts (315/225)50 Double Unders5 Deadlifts (315/225)20/15 Calorie Row-Rest 5:00 b/t sets-Read More

Strength 1 Clean and Jerk x 4 sets @80-90% 1RM Clean and Jerk Clean Jerk (No pause between the clean and the jerk. Clean and explode straight up into the jerk): 4 sets @ 80-90% 1 RM clean and jerk. Conditioning “A Summer Song”AMRAP 3 Minutes20/16 Calorie Assault Bike (OR 15/12 Calorie Echo Bike)Max Power...Read More

Strength 2 Snatch Push Press + 1 Snatch Balance + 2 Snatch Push Press x 4 sets. *Work up to 85-95% 1RM Snatch 1 Snatch x 3 Sets @ 85-90% 1 RM Snatch. Conditioning “Watermelon Surgar”AMRAP 5 Minutes10 Single Arm Dumbbell Push Press (Left arm) (50/35)25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)10...Read More