Strength Double KB Single Leg DL3 sets of 6 each legBuild to heaviest as possible Conditioning 21-15-9 for TimeDeadlift (225/155)Bar Facing Burpees***30/20 Cal Bike in between setsRead More

HAPPY NEW YEAR Conditioning “Holleyman” 30 RFT5 Wall Balls (20/14)3 HSPU1 Clean (225/155)Read More

Conditioning EMOM 24 (6 Rounds)Min 1: 35 Double UndersMin 2: 10 Left Arm DB Hang C&J (50/35)Min 3: 10 Toes to BarMin 4: 10 Right Arm DB Hang C&J (50/35)Read More

Strength 5 sets of Tempo B Squat + 2 B SquatsTempo is :05 down w/ :01 pauseSet 1@ 60%, Set 2@ 65%, Set 3-5@ 70% Conditioning “Fight or Flight” AMRAP 2020 Wall Balls (20/14)20 Hang P Snatch (95/65)20 Box Jumps (24/20)20 F Squats (95/65)20/15 Cal RowRead More

Strength Tempo OHS5 Sets of 1 w/ :05 down5 Bar MU after each set***start @ 60-65%, building each set Conditioning “Water Weight” 3 RFT25 OHS (75/55)15 C2B Pull-ups25/18 Cal Row15 Burpee Box Overs (24/20)Read More

Strength Jerk DrillsPress in Split 3x 5@ +/-40%Jerk Balance 3x 5@ +/-50% Conditioning 4 Rounds 3:00 work/ 2:00 rest60 DU15 Toes to BarAMRAP in time remaining, Clean and Jerks @ 75%***score total number of Clean and JerksRead More

Closed Merry ChristmasRead More

Conditioning AMRAP 2020 Wall Balls (20/14)15 Box Jumps (24/20)10 Ring Dips5 HSPURead More

Strength Back Squat Wave Week 4Wave 1- 6@ 76%, 4@ 82%, 2@ 88%Wave 2- 6@ 82%, 4@ 88%, 2@ 94%Wave 3- 6@ 88%, 4@ 94%, 2@ 100%***weights based on 5RM from 11/25 Conditioning “Dopamine” 5 Rounds on the 5:00s20/14 Cal Row20x 10m Shuttle20/14 Cal BikeRead More

Conditioning For Time “12 Days of Christmas”In the style of the song1 Wall Walk2 Ring Dips3 Shoulder to Overhead (95/65)4 Pull-Ups5 Plate GTOH (45/25)6 OH Plate Lunges (45/25)7 Burpees8 SDLHP (95/65)9 Hand Release Push-ups10 Wall Balls (20/14)11 T2B12 Power Snatch (95/65)Read More