Strength In The Hole Front Squat:– 4×5. Keep these a little “lighter”. (12/10 cal on assault bike for three total sets. SPRINT)* rest 60-90 seconds between sets * Accessory “AB Burner”3 Sets:20 Abmat Situps30 Flutter Kicks (each side)40 sec plank hold50ft Single DB Overhead Carry (each side) Conditioning “The Iron Giant” 5 Sets (1 Set...Read More

Conditioning 4 rounds:30/20 Calorie Bike Erg20 Toes To Bar10 Thrusters (135/95)40’ Overhead Walking Lunge (135/95)*Sub 30/20 calorie on another machine or 300m run if neededRead More

Strength Snatch:– MAX OUT DAY!* Rest a little longer than normal between sets when you reach heavier sets * Conditioning “Put Your Hands In The Air”3 Sets:10 Bar Muscle Ups75’ Handstand Walk15 Deadlifts (225/155)20 Dumbbell Shoulder to Overhead (2×50/35)-Rest 1:1 b/t sets-Read More

Accessory 4×6-10 Dumbbell Single Arm Strict Press (Build to a heavy 6-10 reps across sets) (each side)3×10-15 Dips (stop 2-3 reps from failure or at 15) (Ring or Bar dips)3×10 Barbell Skull Crushers + 10 Dumbbell Lateral Raises (Moderate/Heavy across all sets)*Superset movements as desired -then-3 sets30 Second Side Plank (each side)20 Deadbugs20 Alternate V-Ups...Read More

Strength Power clean and jerk :– 3 sets @ 80-85% 1RM Power Clean.*Rest 60-90 seconds between sets* Conditioning “Kratos”10 Rounds:1 Rope Climb4 Strict Handstand Push-ups6 Alternating Dumbbell Snatches (70/50) *Sub 4 Strict Pull Ups for Rope climbs if neededRead More

Accessory “Ab Burner” 3 Rounds1:00 min Plank30 sec side plank (each side)30 flutter kicks (each side) Conditioning “Black Panther”4 Sets:100m Run 10 Single Arm Dumbbell Thrusters (50/35)10 Dumbbell Facing Burpees 10 Single Arm Dumbbell Thrusters (50/35)100m Run -Rest 2:00 between sets-Read More

Conditioning “Back it Up”30 Chest to Bar Pull Ups30 Back Squats (185/125)-at 5:00-20 Bar Muscle Ups20 Back Squats (225/155)-at 10:00-10 Burpee Bar Muscle Ups10 Back Squats (315/225)-at 15:00-15 Chest to Bar Pull Ups10 Bar Muscle Ups5 Burpee Bar Muscle Ups15 Back Squats (185/125)10 Back Squats (225/155)5 Back Squats (315/225)Read More

Accessory 8-8-6-4 *Weighted* (supinated) chin-ups (or strict if you cannot add weight) (Build to a challenging weight for each set)4×8-10 Dumbbell Bent over row (each side) (Heavy)3×15 deficit push ups (Hands and Feet on 45 plates) Conditioning “Event 4” AMRAP 10 Minutes10 Snatches (95/65)-Rest 1 minute-10 Snatches (135/85)-Rest 1 minute-10 Snatches (185/125)-Rest 1 minute-In remaining...Read More

Strength/Skill 3 rounds3 Ring Muscle Up10 Deadlifts (315/225)100’ Handstand walk Conditioning “Ski & Sit” AMRAP 15 MInutes20/16 Calorie Row (OR Ski)20 GHD Sit-ups10 Deficit Handstand Push Ups (6”/4”)Read More

Strength Push Jerk:Build to a heavy set of 3. *Cycle These! Conditioning “Treglet”2 Sets:5 rounds6 Clean and Jerks (185/125)6 Burpee Box Get Overs (48”)-rest 1:1 b/t sets-Read More