Strength EMOM 55 Touch and Go Clean & JerksStarting at 57-62% Conditioning “Dumbo” 5 RFT15/12 Cal Assault Bike10 DB Thrusters (50s/35s)5 DB Box Step Overs (24/20)Read More

Conditioning “Double Tight” for Time10 Rounds5 Push Ups10 AbMat Sit Ups15 DUsThen 400m Run50 Push Ups100 AbMat Sit Ups150 DUs400m RunRead More

Capacity Builder 5 Rounds of AMRAP 1, rest :3010 Med Ball Squat Cleans (30/20)In time remaining, max Wall Balls Conditioning “Shoot your Shot” AMRAP 1845 Wall Balls (20/14)30/24 Cal Row15 Deadlift (275/185)Read More

Conditioning “Four Eyes”6 Rounds on the 4:00s200m Run10 T2B5-5-4-4-3-3 Hang Squat CleansRead More

Strength Snatch Technique3 Rounds on the 2:00s1 Pause Snatch Balance1 Snatch BalanceSets @ 50, 55, and 60%At the 6:00 mark, EMOM 55 Touch and Go Squat Snatches Conditioning “Over and Out” for Time20 Power Snatch (95/65)20 Lateral Bar Burpees20 OHS (95/65)20 Lateral Bar Burpees20 Squat Snatch (95/65)Read More

Conditioning “Buy, Buy, Buy”In a 5:00 windowBuy-In 50/35 Cal RowDirectly into AMRAP30 DU15 F Squats (95/65)Rest 5:00In a 5:00 windowBuy-In 40/30 Cal RowDirectly into AMRAP30 DU10 F Squats (135/95)Rest 5:00In a 5:00 windowBuy-In 30/25 Cal RowDirectly into AMRAP30 DU5 F Squats (165/115)Read More

Conditioning “Zone Read” for Time 25-20-15-10-5Hang P Cleans (95/65)HSPURead More

Capacity Builder AMRAP 49 P Snatch (135/95)12 P Clean (135/95)15 P Jerks (135/95)AMRAP in time remaining, OHS (135/95) Conditioning “Kicking and Screaming” AMRAP 2010 P Snatch (115/85)20 OHS (115/85)30 T2B40 Alt Single DB Hang C&J (50/35)Read More

Conditioning “Charlie Brown”2 Rounds on the 15:00s800m Run50/35 Cal on machine of choice40 Box Jump Overs (24/20)200m Sandbag Run (50/35)Read More

Snatch Technique 4 Rounds on the 2:00s3 Position Muscle Snatch1 Pause OHS1 Snatch Balance Set 1@ 40%, Set 2@ 43%, Set 3@ 46%, Set 4@ 50% Conditioning “Granola Bar” AMRAP 127 Bar MU7 Lateral Burpees over Bar7 Clusters (135/95)7 Lateral Burpees over BarRead More