Conditioning “Jumpin’ Jumpin'” with a running clockAt the 0:00, for time60/50 Cal Row40/30 Cal Bike20 P Clean & Jerks (155/105) At the 15:00 mark, EMOM 101 P Clean and JerkMin 1-2@ 68%Min 3-4@ 72%Min 5-6@ 76%Min 7-8@ 82%Min 9-10@ 85%Read More

Strict Gymnastics 10-9-8-7-6-5-4-3-2-1 (Cap 10:00)Strict Pull-UpsStrict HSPU Conditioning “The Elephant in the Room” for Time75 P Snatch (75/55)***At 0:00 and EMOM – 6 Bar Facing BurpeesRead More

Body Armor 3 Rounds (15:00 Cap)15 Weighted Glute Bridges12 Double KB/DB Box Step-Ups9 Strict T2BRest 1:00 between rounds Conditioning “Paul Bunyan” AMRAP 1560 DUs 30/21 Cal Bike9 Deadlift (275/185)Read More

Oly Power Clean Technique – 5 Sets2 Muscle Cleans1 Pausing Hi Hang P Clean1 Pausing Hang P Clean1 Pausing Floating P Clean***all Pauses are :01 in catch position Sets @ 35, 40, 45, 50 and 50-55% Conditioning “Finish Line” for Time21-15-9P Cleans (135/95)Bar Facing BurpeesThen, 800m RunRead More

Strength Back Squat10-8-6-4-2Sets @ 65, 72, 78, 83, and 88% Conditioning “Fight Night” AMRAP 2020 Thrusters (75/55)20 Hang Power Snatch (75/55)20 Box Jumps (24/20)20 OHS (75/55)20/15 Cal RowRead More

With a running clock Conditioning “Kick Push” 12:00 Ascending Ladder3 Push Press (115/85)3 T2B3 Cal Bike***add 3 reps per round until cap At 12:00 mark, 8:00 to build to heaviest Split JerkRead More

Strength Accessories – not for time Lat Raises with Plate 3x 8Straight Arm Plate Raises 3x 12Single Arm Strict Press w/ Internal Rotation 3x 6 each arm Conditioning “Diane Under Pressure” for Time21-15-9Deadlift (225/155)HSPU84-60-36Double UndersRead More

Snatch Technique 5 Rounds on the 2:00s3 BTN Snatch Grip P Jerks3 OHS3 Snatch BalanceSet1 @ 50%, Set2 @ 55%, Set3-5 @ 60% Conditioning “Middle Management” for Time40/30 Cal Row20 Squat Snatch (115/85)40/30 Cal RowRead More

Stamina Builder 21-15-9Cal Bike Burpee Box Overs Conditioning “Round and Round” AMRAP 16Buy-In 75/50 Cal BikeIn time remaining, AMRAP15 Box Jump Overs (24/20)12 C2B Pull-Ups9 Double DB P Cleans (50s/35s)Read More

Strength Cluster EMOM 101 Squat Clean ThrusterMin1 @ 60% of Jerk 1RMMin2 – 10 build to heaviest Conditioning “Down to Earth” – 7 RFT200m Run7 Thrusters (115/85)7 Bar Facing BurpeesRead More