Accessory 10 Dumbbell Deadlifts + 8 Dumbbell Hang Squat Cleans + 6 Dumbbell Split Jerk (3 right leg + 3 Left leg) + 4 Dumbbell Front Rack Squat x 4 sets *Use the same weigh throughout the set. Strength 10-8-6-4-2 *Move up in weight each set.*In between sets perform 10 max height unbroken wall balls...Read More

Strength Clean & Jerk for load:– Build to a heavy single in 6-8 working sets* rest 60 seconds between sets * Conditioning “American Soldier” 5 SetsAMRAP 3 Minutes20 Bench Press (155/105)Max Distance Calorie Row-Rest 1 Minute b/t sets-Read More

Accessory “AB Burner”3 Rounds:20 Strict Abmat situps30 Flutter Kicks (each leg)8 Ab wheels or barbell rollouts1 min plank hold*Focus: Minimal rest between rounds. Treat this as it’s for time. Conditioning “Triple G Chipper”For time:100 Pull Ups80 GHD Sit Ups60 One Legged Squats, alternating40 Calorie Row20 Single Arm Dumbbell Push Presses (100/70)Read More

Strength Back Squat:– 5 sets of 5 reps. In between sets perform 12/10 cal on the Assault Bike for four total sets. Sprint* rest 60-90 seconds between sets * Conditioning “Stars and Stripes” For time:10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2x70s/50s)*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)Read More

Accessory 3 Sets30 Supermans50ft Single DB Overhead Carry (Left)50ft Single DB Overhead Carry (Right) Conditioning “God Bless The U.S.A For time:100 Single Dumbbell Stepback Lunges (50/35) (Total)50 Sit Ups25 Handstand Push Ups-Rest 3 Minutes-50 Single Dumbbell Stepback Lunges (50/35) (Total)25 Sit Ups15 Strict Handstand Push UpsRead More

Strength Pause Overhead Squat:– 2×3, 2×2, 2×1 In between sets perform HEAVY Double Dumbbell Overhead Hold (45 seconds)* Rest 60-90 seconds between sets * Conditioning “Proud to be an American”5 rounds200m Run1 Rope Climb-Rest 1:1-5 rounds200m Run4 Muscle UpsRead More

Strength Power Clean + Clean + Push Jerk + Jerk + Clean:– (1+1+1+1+1) x 3 sets. Work up to 70-75% 1RM Clean and jerk.* Rest 60-90 secs between sets Conditioning “The Rescuers Down Under”30-24-18Chest to Bar Pull-ups30-24-18Thrusters (95/65)Read More

Skills “Thumbelina” 5 Rounds200m Run20 Toes to bar Conditioning “Balto”For time:150 Double Under5 Snatches (135/95)4 Snatches (155/105)3 Snatches (185/115)2 Snatches (205/135)1 Snatch (225/145)*No more than 2 missesRead More

Strength Pause Back Squat + Back Squat:– (2+3) x 5 sets. In between sets perform 12/10 cal on the rower for four total sets. Sprint* rest 60-90 seconds between sets * Conditioning “James & The Giant Peach”3 Rounds27 Wall Balls (20/14)18 GHD Sit-ups (OR 27 Alternating V Ups)9 Power Cleans (185/125) -Rest 2 Minutes- 2...Read More

Strength Snatch deadlift + Pause Power Snatch + Snatch + Snatch Balance :– (1+1+1+1) x 4 sets.*Rest 60-90 seconds between sets * Conditioning “The Pagemaster”AMRAP 20 Minutes20/15 Calorie Assault Bike (15/12 Calorie Echo Bike)20 Bar Facing Burpees20 Deadlift (225/155)100 Double UndersRead More