Strength Squat Clean WavesWave 1- 6@ 65%, 4@ 70%, 2@ 75%Wave 2- 6@ 70%, 4@ 75%, 2@ 80%Wave 3- 6@ 75%, 4@ 80%, 2@ 85% Conditioning For Time30 Pull-Ups15 Thrusters (135/95)20 C2B Pull-Ups15 Thrusters10 Ring MURead More

Strength Beast Builder Complex6 Rounds on the 1:30sRd 1- 11 DL+ 11 Push JerksRd 2- 11 DL+ 9 Push JerksRd 3- 11 DL+ 7 Push JerksRd 4- 11 DL+ 5 Push JerksRd 5- 11 DL+ 3 Push JerksRd 6- 11 DL+ 1 Push Jerk***building each round from 45-50% of 1 RM Push Jerk Conditioning “Biltmore”...Read More

Gymnastics Skill 5x on the 1:30Max set unbroken HSPU (strict if possible) Conditioning “Black Rose” 5x on the 4:00s50 Double Unders5 Bar MU5 Power Snatch (building each round beginning at 55-60%)Read More

Strength Back Squats Based on 5 RM On the 0:00- 9@ 78% On the 2:00- 7@ 85% On the 4:00- 5@ 92% On the 6:00- 3@ 97% On the 8:00- 1@ 102% On the 9:00- 1@ 104% On the 10:00- 1@ 106-107% On the 11:00- 1@ 106-107% On the 12:00- 1@ 106-107% On the 13:00-...Read More

Strength Front Squats 7 Rounds on the 1:30sOn the 0:00- 3@ 77%On the 1:30- 1@ 82%On the 3:00- 3@ 77%On the 4:30- 1@ 85%On the 6:00- 3@ 77%On the 7:30- 1@ 88%On the 9:00- 12@ 62% Conditioning “Wise Men” AMRAP 3 Max Rounds of Macho Man (135/95)Rest 3:00AMRAP 3 Max Rounds of Macho Man (155/105)Rest...Read More

Conditioning AMRAP 24In teams of 3 – Waterfall Style10/8 Cal Bike20 KB Swings (24/16)10 Pull-Ups20 Stationary Lunges1 Wall Walk***station ahead must be cleared before moving forwardRead More

Strength “Beast Builder Complex” EMOM 7Min 1 Thrusters @ 115/85Min 2 Thrusters @ 135/95Min 3 Thrusters @ 155/105Min 4 Thrusters @ 155/105Min 5 Thrusters @ 155/105Min 6 Thrusters @ 135/95Min 7 Thrusters @ 115/85Perform max rep unbroken set each minute Conditioning “Long Haul” 2 Rounds For Time20 Push Press (115/85)30 Single Arm DB Box Step-Ups...Read More

Gymnastics Skill Athletes Choice5 Rounds on the 1:30s1 Unbroken Max Set of HSPUor300′ Handstand Walk (10:00 cap)***every break – 3 Ring MU Conditioning “The Undertaker” AMRAP 135 DL (245/165)15 AbMat Sit-Ups25 DUsRead More

Strength Back Squats Based on 5 RM On the 0:00- 9@ 77% On the 2:00- 7@ 84% On the 4:00- 5@ 91% On the 6:00- 3@ 96% On the 8:00- 1@ 100% On the 9:00- 1@ 102% On the 10:00- 1@ 105-106% On the 11:00- 1@ 105-106% On the 12:00- 1@ 105-106% On the 13:00-...Read More

Strength Front Squats 7 Rounds on the 1:30sOn the 0:00- 3@ 75%On the 1:30- 1@ 80%On the 3:00- 3@ 75%On the 4:30- 1@ 85%On the 6:00- 3@ 75%On the 7:30- 1@ 90%On the 9:00- 12@ 60% Conditioning “Complex Fran” for Time6 Bar MU9 C2B Pull-Ups12 Pull-ups21 Thrusters (115/85) 6 Bar MU9 C2B Pull-Ups12 Pull-ups15 Thrusters...Read More