Strength Tempo F Squats7 Rounds on the :90s1 Rep w/ :10 down, no pause, up normallyStart at 55% building throughout Conditioning “Blitzen” 5 RFT20/15 Cal Row10 Thrusters (115/85)Read More

Primer 3 Sets for Quality:20 Overhead Bar Hold:20 Dead Hang:20 Hip Extension HoldRest as needed between sets Conditioning “Happy Hour” 3 RFT12 Power Cleans (135/95)12 C2B Pull-Ups12 Push Jerks (135/95)12 T2BRead More

Strict Gymnastics 7:00 Ascending Ladder1,2,3,4,5…Strict HSPUStrict Ring DipsPush-upsRest 3:00AMRAP 5 (at conversational pace)2 Wall Walks10 Weighted AbMat Sit-ups Conditioning “Castaway” for Time100 Air Squats50/35 Cal Row25 Hang P Snatch (115/85)Read More

Strength Squat Waves Week 315:00 to completeWave 1- 6@74%, 4@ 80%, 2@ 86%Wave 2- 6@ 80%, 4@ 86%, 2@ 92%Wave 3- 6@ 86%, 4@ 92%, 2@ 98% Conditioning “Wonderwall” for Time60 DU, 30 Burpees60 DU, 30 Wall Balls (20/14)60 DU, 30 Deadlifts (225/155)60 DU, 30 Wall Balls (20/14)60 DU, 30 BurpeesRead More

Strength EMOM 9 Single Rep Tempo Pause F Squats:03 Down, :03 Pause at Bottom, :03 UpSets 1-3@ 64%, Sets 4-6@ 67%, Sets 7-9@ 71% Conditioning Stair Master for Time30-20-10Cal RowSingle DB Box Step Up (50/35)Directly into 10-20-30Alternating DB Snatch (50/35)Wall Balls (20/14)Read More

Conditioning AMRAP 121,2,3,4,5 etc Clean & Jerk (135/95)10 Lateral Bar Hops (R+L=1) after each set Post WOD Midline Finisher Accumulate the Following3:00 DBall Hold2:00 Hollow Hold1:00 Ring Dip Support HoldRead More

Strength Push Press 4 sets of 6***to be done at +/- 90% of 10 RM established on 12/3 Conditioning Geico AMRAP 1560 Double Unders30/21 Cal Bike10 Thrusters (155/105)Read More

Strict Gymnastics 0:00-5:00 Slow Paced AMRAP3 Strict Pull-ups:15 L-Sit Hold5:00-10:00 Slow Paced AMRAP3 Strict HSPU6 Strict T2B Conditioning Lead Foot AMRAP 427/21 Cal Row27 Burpees 27 C2B Pull-upsRest 4:00AMRAP 421/15 Cal Row21 Burpees21 T2BRest 4:00AMRAP 415/9 Cal Row15 Burpees15 Pull-upsRead More

Strength Back Squat Waves 15:00 to CompleteWave 1- 6@ 72%, 4@ 78% 2@ 84%Wave 2- 6@ 78% 4@ 84% 2@ 90%Wave 3- 6@ 84% 4@ 90% 2@ 96%weights based off 5RM created on 11/25 Conditioning Power Move AMRAP 106 P Snatch (95/65)9 OHS 12 Box Jumps (24/20)Read More

Conditioning “Outside the Box”AMRAP 30 in teams of 2Each team member will alternately complete…100m Shuttle Run, 1 Burpee Box Over100m Shuttle Run, 2 Burpee Box Overs100m Shuttle Run, 3 Burpee Box OversEtc to time capRead More