Strength Snatch3×1 @85-90%*Rest 60-90 secs between sets Conditioning “Thruster Run 3.0”For Time:18 Dumbbell Thrusters (50s/35s)200m Run15 Dumbbell Thrusters (50s/35s)200m Run12 Dumbbell Thrusters (50s/35s)200m Run9 Dumbbell Thrusters (50s/35s)200m Run6 Dumbbell Thrusters (50s/35s)200m Run3 Dumbbell Thrusters (50s/35s)Read More

Accessory 12-10-8-8 Dumbbell Bench Press (Build to a challenging weight for each set)3×6-10 Arnold press (Moderate/Heavy)3×12 Rear Dumbbell Delt raises (Moderate) Conditioning “Jeff Gordon”4 Sets (1 Set every 5 Minutes)21 Chest to Bar Pull Ups15 Box Jump Over (24”/20”) (must clear the box)9 Thrusters (135/95)Read More

Strength/Skill 15-10-5Deadlifts (275/185)Bar Muscle Ups Conditioning 2 Sets:6 Minute AMRAP2 Rounds80 Double Unders20 Toes to Bar-straight into-Max burpee to 6” target-Rest 2 Minutes between sets- *SCORE is total BURPEES ONLY each set *SCORE is total BURPEES ONLY each setRead More

Accessory 12-10-10-8 Dumbbell Chainsaw rows 3×25 Banded lat pull downs 3×30 Banded curls Conditioning “Dale Earnhardt”3 Rounds50’ Handstand Walk10 Power Snatches (135/95)-Rest 5 Minutes-3 Rounds50’ Handstand Walk10 Power Clean and Jerks (135/95)Read More

Strength Clean and Jerk:3×1 @ 85-95% 1 RM Clean and Jerk.*Rest 60-90 seconds between sets* Conditioning “Chase Elliot”3 Sets (1 Set every 7 Minutes)15-12-9Calorie RowLateral Burpees Over Rower *Ladies same caloriesRead More

Strength In The Hole Front squat:3-3-2-2-1-1-1 Conditioning “Ricky Stenhouse”2 Sets21-15-9Kettlebell Front Squats (2×53/35)Calorie Assault Bike (OR 17-12-7 Calorie Echo Bike)-Rest 1:1 between sets-Read More

Strength Deadlift:5×5 (Building)*Rest 60-90 seconds between sets* Conditioning “Mount Rushmore”40/32 Calorie Bike42-30-18Wall Balls (20/14)Toes to Bar40/32 Calorie BikeRead More

Strength Back Squat for load:– Build to a heavy single for the day in 6 working sets* rest 60 seconds between sets * Conditioning “Capitol Hill”150 Double Unders15 Strict Handstand Push Ups 15 Power Cleans (205/135)15 Strict Handstand Push Ups150 Double UndersRead More

Conditioning “The White House”30-20-10Dumbbell Snatches (70/50)  Burpees Box Jump Over (24”/20”) Accessory 9-7-5-3 strict press (build to challenging weight for each set)3×8-10 single-arm kettlebell (or Dumbbell) Bench Press (moderate/heavy) (each side)3×25 tricep press downs with bandRead More

Strength Snatch Deadlift Below Knee + Snatch Pull + Snatch 4×3 Conditioning “Fort McHenry”2 Sets:15-12-9 Power Clean (135/95)12-9-6Chin Ups*50 Double Unders after each round of chin ups-Rest 3min between sets-Read More