Strength EMOM 10Low Hang Squat C&JMin 1@ 70%Min 2-10@ build to heaviest Conditioning “DT” 5 RFT12 DL (155/105)9 Hang P Clean (155/105)6 P Jerks (155/105)Read More

Gymnastics 10:00 Handstand/ Handstand Walk Practice Conditioning “Sluggo” for Time3k/2500m RowStarting with and every 2:001 BMU+ 2 C2B Pull-ups+ 3 Knee 2 Elbow(Rx Plus complete 2 complexes each 2:00)Read More

Conditioning “Poker Face”AMRAP 5Buy-In 400m RunThen, max rounds12 F Squats (115/85)6 Burpee Box Overs (24/20)Rest 5:00AMRAP 5Buy-In 400m RunThen, max rounds9 F Squats (135/95)6 Burpee Box Overs (24/20)Rest 5:00AMRAP 5Buy-In 400m RunThen, max rounds6 F Squats (155/105)6 Burpee Box Overs (24/20)Read More

Conditioning “Seven Wonders” for Time3 Rounds 7 DL (115/85)7 T2B7 P Press (115/85) Then row 750/500mDirectly into 3 Rounds7 DL (115/85)7 T2B 7 P Press (115/85)Then row 750/500mDirectly into 3 Rounds7 DL (115/85)7 T2B7 P Press (115/85)Read More

Strength EMOM 10 – 1 Snatch SingleMin 1@ 65% Min 2-10@ build to heaviest Conditioning AMRAP 1050/35 Cal Echo Bike100 DUIn time remaining, max reps P Snatch (115/85)Read More

Conditioning “Floor It” 5 Rounds on the 5:00s100′ HSW5 Power C&J (185/135)15/12 Cal BikeRead More

Strength 12:00 to build to heaviest Cluster Conditioning “Press Coverage” 10 RFT10 F Squats (75/55)35 DUsRead More

Conditioning “Minute to Win It” 5 Rounds1:00 Max Burpees1:00 Max KB Swings1:00 Max Bike Calories1:00 RestRead More

Conditioning “Triple Play” AMRAP 20200m Run, 3 Box Jumps, 3 P Cleans200m Run, 6 Box Jumps, 6 P Cleans200m Run, 9 Box Jumps, 9 P Cleans…etc until time capBox (24/20), Bar (135/95)Read More

Snatch Technique 4 Rounds on the 2:00s1 Low Hang Snatch Pull1 Low Hang Snatch Hi Pull1 Low Hang Squat Snatch 1 OHSSet 1@ 40%, Set 2@ 45%, Set 3@ 50%, Set 4@ 55% Conditioning “Jackie Legs” for Time70/50 Cal Row30 Bar MU50 OHS (115/85)Read More